Heel Split-Squat Raise

Starting Position:

• Stand upright with your feet hip-width apart.

• Take a step back with your right foot, positioning it behind you.

• Keep your left foot flat on the ground while your right heel is lifted off the floor.

Lowering Phase:

• Bend your left knee as you lower your body towards the ground.

• Keep your right knee bent and drop your right knee straight down towards the floor, ensuring it doesn’t touch the ground.

• Maintain an upright posture, keeping your chest lifted and your core engaged.

• Lower your hips until your left thigh is parallel to the ground or as low as you can comfortably go.

Heel Raise:

• While in this lowered position, lift your right heel off the ground to engage your calf muscle.

• Hold this position for a moment, feeling the stretch and activation in your left thigh and right calf.

Returning to Start:

• Press through your left heel to return to the starting upright position, bringing your right foot back to the starting stance.

• Maintain balance and control as you bring your left leg back to the starting position.

Repetition:

• Perform the desired number of repetitions on the left side before switching to the right side, stepping back with your left foot.

• Keep your movements slow and controlled, focusing on form over speed.

Tips:

• Keep your torso straight and avoid leaning forward.

• Make sure your left knee does not extend beyond your toes during the lowering phase.

• Start with 2-3 sets of 8-12 repetitions for each leg, increasing as you become more comfortable with the movement.