Single-Leg Heel Stand

CalvesBodyweight

Single-leg isolation move to build shin strength and improve balance. Requires focus and coordination, so take your time and do not rush.

How to do it

1Stand tall near a wall or sturdy object for safety support.

2Shift your weight onto one leg and slightly bend the other, lifting it off the floor.

3Pull the toes of your standing foot up, balancing purely on your heel.

4Hold this position for the target time by keeping your shin flexed tight.

5Slowly lower your forefoot back down and switch sides.

Common mistakes

Leaning your torso far back, increasing your risk of falling.

Touching the floor with your non-working foot, taking weight off the working shin.

Locking out your standing knee, placing unnecessary stress on the joint.

Breathing

Maintain steady, calm breathing throughout the hold.

Make it harder or easier

To make it easier, keep a fingertip on the wall for balance.

To make it harder, try holding the stance with your eyes closed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.