How to do it
You need: A firm chair, A weight to rest on the knees, such as a dumbbell or a loaded bag, A step or thick book for the feet.
Sit on a firm chair with your feet flat, knees bent to a right angle and directly over your ankles. Rest the balls of your feet on a step or thick book and place a weight across your thighs, close to the knees.
- Let your heels lower slowly towards the floor over about three seconds.
- Pause briefly at the bottom.
- Press through the balls of the feet to lift the heels as high as they go, over about three seconds.
- Pause at the top, then repeat.
Form cues
- The knees stay bent at a right angle throughout - the movement is only at the ankles.
- Both heels rise and lower together and evenly.
- Work to a firm effort where the final reps feel hard.
Common mistakes
- Bouncing the weight with quick, short reps.
- Letting the knees drift forwards or the feet roll outwards.
- Using so little range that the heels barely move.
Safety: Stop and message your physio if the tendon or heel pain rises sharply during the set or is clearly worse the next day.