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Feeling sluggish? Tingling feet and lower legs? Try this:

Standing Heel Lifts

Standing heel lifts are an ankle and calf strengthening and mobility exercise. They can help you feel more alert by getting the lower legs working after sitting and can help reduce swelling and stiffness. They're also a great way to improve your balance - feel free to use a wall or desk for support if needed.

Key Body Areas:
Feet
Calves
How to Do Standing Heel Lifts:
  1. Stand tall with feet hip-width apart and hands on your hips or a desk for support if needed.
  2. Lift onto the balls of the feet, squeeze calves at the top.
  3. Pause briefly, then lower heels with control.
  4. Repeat 10-15 reps.
Modifications for Standing Heel Lifts:
  • decreaseHold on with both hands and use a smaller range.
  • increaseUse a step to allow your heels to drop further.
  • alternativeTo also strengthen the front of the shin, pair with toe lifts: after lowering, rock back on your heels and lift your toes.
Type: passive StretchDifficulty: beginnerPosition: standingMuscles Stretched:Feet • Gastrocnemius • Soleus
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"This video was perfect, beautifully done, thank you! The backdrop is unreal!"

~ apb9869

"Thanks so much for this great standing stretch! I’m in a hotel and don’t have a yoga mat and don’t want to sit on the floor. This was perfect! ❤"

~ Emily Rodriguez

"Thanks Amy I so enjoy your stretches and that view is so amazing. :) I do your routines after an at home weights session and anytime I feel really stressed and need to release tension. :)"

~ Nadja Colovatti

"I start each day with 2 of your bed stretching videos. Then I do resistance bands, weights and pedaling. Your stretching videos have enabled me to greatly increase my range of motion. I've lost 96 pounds so far. I have alot to go but your videos have helped me so very much!! Thank you!!!"

~ Beverly Clark

"For a year-and-a-half I have been doing your yoga bed stretching. It has enabled me to move so much better that I could begin exercising. Thanks to your videos helping me physically and psychologically to take better care of myself I have been able to lose 96 pounds. I started at 424 lbs but thanks to your videos continued help I plan on losing alot more and gaining back my life. I've recommended your videos to all my family and friends. Thank you!!!!"

~ Beverly Clark

"I LOVE Amy Dot yoga videos. I do one each morning, between 10-15 mins. I love the outdoor settings and Amy's calming voice. I appreciate the short but effective sessions as I am a busy working Mum. I like to mix it up each day with a different video if I can. Thank you Amy for creating something that is obviously beneficial for so many people, including me. Even my 4 year old joins in some days. :)"

~ Emma Watson

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Standing Heel Lifts ~ Move with Amy