Heel Raise Wall Sit

HEEL RAISE WALL SIT

The heel raise wall squat, also known as the heel raise wall sit, is a strengthening exercise used to strengthen the knee extensors and ankle plantar flexors. Start by leaning against a wall while in an air sit position. Keep the knees and hips flexed to 90 degrees. Go onto the balls of your toes and raise your heels as high as possible. Hold this position for up to 10 seconds before resting for 5-10 seconds.

Structures involved:

• Quadriceps

  • Vastus medialis

  • Vastus intermedius

  • Vastus lateralis

  • Rectus femoris

• Calves

  • gastrocnemius

  • soleus

• Achilles tendon

Related conditions:

• Runner’s knee / Jumper’s knee

• Patellofemoral pain syndrome

• Meniscus tear

• Achilles tendinitis

• Patellar tendinitis

• Quadriceps tendinitis

• Quadriceps strain

• calf strain

• plantar fasciitis

Exercise videos