The weighted double heel lift exercise is a strength-building exercise that targets the calf muscles. It involves standing on the edge of a step or block with the heels hanging off and holding onto a weight for added resistance. The movement consists of slowly raising and lowering the heels while keeping the legs straight. This exercise not only strengthens the calves but also helps improve balance and stability. It can be modified by using different weights or performing the movement on one leg at a time. The weighted double heel lift is a simple yet effective exercise that can be incorporated into a lower body workout routine.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Sit on bench or chair, feet flat on floor.
Place a disc weight on top of knees.
Lift heels off of floor.
Return to start position and repeat.
–
Video Tutorial
Body Part
Ankle & Foot
Type of Muscles
Calf or Foot
Category of Exercise
__
Type of Exercise
__
Body Position
Sitting
Difficulty Level
Medium
Direction of Exercise
Extenstion
Type of Action
Dorsiflexion, Plantarflexion, Eversion, Inversion
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The Weighted double heel lift exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It is also not recommended for individuals who have recently had surgery on their feet, ankles, or calves. Pregnant women and individuals with balance issues should also avoid this exercise. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. Additionally, if you are new to exercise or have not been cleared by a doctor to participate in physical activity, it is best to avoid this exercise until you have built up strength and stability in your lower body.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Warm up properly before starting the exercise
Use appropriate amount of weight for your fitness level
Keep your back straight and core engaged throughout the exercise
Use a stable surface to stand on
Avoid jerky or sudden movements
Keep your feet shoulder-width apart
Do not lock your knees
Breathe regularly and do not hold your breath
Start with lighter weights and gradually increase as you build strength
Stop the exercise if you experience any pain or discomfort.
