Standing

Main workout

Heel Raise Flow

Standing legs movement. Stand with feet parallel and rise onto your toes while raising your straight arms overhead.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 4,724
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #33of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesLegs Shoulders

How to do it

Stand with feet parallel and rise onto your toes while raising your straight arms overhead.
Lower down into a small squat as you bring the arms back down.

About Heel Raise Flow

Heel Raise Flow moves from a heel raise with lifted arms into a small squat as the arms lower. It includes two different support positions, so watch the transition between them.

What to focus on

Lower the heels deliberately before settling into the bend.
Keep the rise onto the forefeet small and controlled.

Make the movement smaller

Use a low heel raise, shallow bend, and shorter arm path beside stable support.

A mistake to watch for

Bouncing from the toes straight into the squat. Slow the transition and separate the parts if needed.

Practice time and pacing

The app assigns 30 seconds to Heel Raise Flow. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 3 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Calf Raise with Soft Punches

Legs

Shoulders

Difficulty 1/5Clarity 5/5

Rise onto your toes while performing short arm strikes at rib height.