Heel raise with a towel under the toes

A slow single-leg calf raise on a step with a rolled towel under the toes, so the big toe bends back and the plantar fascia is put under tension as you rise: the exercise from a heel pain trial.

Calf raise family

Heel raise with a towel under the toes

Harder option

A slow single-leg calf raise on a step with a rolled towel under the toes, so the big toe bends back and the plantar fascia is put under tension as you rise: the exercise from a heel pain trial.

DemandMedium

Equipment requiredA step + Other / check instructions

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Roll a small towel and place it on the edge of a step. Stand with the ball of the foot on the step and the toes resting up on the towel.
Hold a rail or wall for balance and let the heel hang.
Rise slowly onto the ball of the foot, as high as you can, taking about 3 seconds.
Pause briefly at the top.
Lower slowly, over about 3 seconds, until the heel is just below the step.
Repeat for the set, resting 2 minutes between sets.

Form cues

Keep the toes up on the towel the whole time.
Slow up, slow down: no bouncing.
Avoid: rising only part-way, or rolling onto the outer toes.

Practice and cautions

Every second day, as in the trial. Start both feet, then one, at a load you can lift about 12 times for 3 sets, and progress over several weeks to heavier loads you can lift about 8 times, adding a backpack or dumbbell, as in the pre-set heavy-slow program.

Expect some soreness in the first sessions. If heel pain is clearly worse the next morning, lighten the load. Heel pain after a fall, or unexplained pain at night, needs checking for a stress fracture. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

A step + Other / check instructions

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Plantar fascia routine · 8 min

Pain guides that use it

Part of a staged plan, with when to get help first.

Plantar fasciitis stretches and exercises

Similar moves

Donkey calf raise demonstrated on the 3D figure

3D demoDonkey calf raiseIntermediate · Other / check instructions

Eccentric heel drop demonstrated on the 3D figure

3D demoEccentric heel dropIntermediate · A step

Single-leg calf raise from a step demonstrated on the 3D figure

3D demoSingle-leg calf raise from a stepIntermediate · A step + A wall

Standing calf raise with a band demonstrated on the 3D figure

3D demoStanding calf raise with a bandBeginner · A band

Towel toe curl demonstrated on the 3D figure

3D demoTowel toe curlBeginner · Other / check instructions + A bench or box

Rocking standing calf raise demonstrated on the 3D figure

3D demoRocking standing calf raiseIntermediate · A barbell

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Questions people ask

What muscles does the Heel raise with a towel under the toes work?

Mainly the calves.

What equipment do I need for the Heel raise with a towel under the toes?

A step + Other / check instructions.

Is the Heel raise with a towel under the toes good for beginners?

It is graded intermediate. If it is too hard right now, start with the Slow calf raise.

What is an easier alternative to the Heel raise with a towel under the toes?

Try the Slow calf raise. Both are written steps in the same progression.

How do I make the Heel raise with a towel under the toes harder?

Progress to the Standing dumbbell calf raise, or add load, range or slower lowering once your form is solid.