Heel Press
Description
The heel press is a calf and plantar fascia mobility drill where you place the ball of your foot on the edge of a step and press your heel down below the step level. The dorsiflexion stretch targets the gastrocnemius, soleus, Achilles, and plantar fascia in one drill.
Muscle Group
Equipment Required
Heel Press Instructions
- Stand at the edge of a step or platform. Place the balls of both feet on the step with your heels hanging off the back.
- Hold a railing or wall for balance.
- Slowly lower your heels down below the level of the step as far as comfortable.
- Feel the deep stretch through your calves, Achilles tendons, and plantar fascia.
- Hold for 20 to 30 seconds. Breathe deeply.
- Press through the balls of your feet to return to neutral.
- Repeat 2 to 3 times.
- For single-leg version: stand on one foot at a time for a deeper stretch.
Heel Press Form & Visual
Heel Press Benefits
- Stretches the entire calf complex (gastroc and soleus)
- Opens the Achilles tendon
- Stretches the plantar fascia
- Improves ankle dorsiflexion
- Critical for runners and lifters with tight calves
- Helps prevent plantar fasciitis
Heel Press Muscles Worked
- Gastrocnemius
- Soleus
- Achilles tendon
- Plantar fascia
- Tibialis posterior
Heel Press Variations & Alternatives
- Standing Gastrocnemius Calf Stretch
- Standing Achilles Stretch
- Lying Calf Stretch
- Single-Leg Heel Press
- Heel Press with Bent Knee (soleus bias)
