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HEEL RAISE EXERCISE... The heel raise (also called heel lifts or calf raises) is a simple exercise, usually performed without weights. The exercise primarily strengthens the muscles of the calf and can be useful for athletic fitness, physical therapy, general fitness, and more. Raising your heels creates an ankle extension engaging three muscles: the medial gastrocnemius, the lateral gastrocnemius, and the soleus. Strengthening the gastrocnemius muscles is key to driving power when you sprint and jump, and the soleus muscle enables endurance. What is the benefit of this exercise? To strengthen the calf muscles which work with other powerful muscles around the knee and hip. These are the procedure on how to do it. 1. Stand tall with your feet shoulder-width apart (you can lightly touch a wall or chair for balance). 2. Rise onto the balls of your feet, avoiding leaning forward. 3. Hold for 1 to 2 seconds, and then lower. A repeat of 10 reps with 3 sets.