Balance fails on the heel raise
Ankle instability or lack of calf strength prevents a stable rise.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Squat · Lower Body
Heel Raise Squat (Calf-Strengthening Variation)
Coaching cues
- Standard squat but rise onto the toes at the top of every rep
- Full triple extension — hips, knees, then ankles into plantarflexion
- Lower the heels first before the next descent
- Combines squat and calf raise in one movement
Common faults 2
Knees cave on the way down after the heel raise
Transition from heel raise to descent collapses the valgus pattern.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗