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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

"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

"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

"Thanks Amy! Ever since doing your 30 day stretch, my balance is better, and my flexibility has improved too! As a former dancer, this is important to me. Take care 👋🐱💞"

~ Elizabeth R

"I love using this as a cool down. I have definitely noticed an increase in my flexibility. Thank you!"

~ Amy Holdridge

"this is the best hip stretch I've ever done, thank you <3"

~ ads

"Wonderful to see a new video from my go-to post-workout woman! Kia ora as a greeting and a thank you from Aotearoa NZ!"

~ Kristin Sandvik Lush

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Standing Heel Lifts ~ Move with Amy