Lift the Heels 8 Times

Standing legs movement. Stand tall with arms relaxed by sides.

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: 5,021
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #27of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesLegs

How to do it

Stand tall with arms relaxed by sides
Distribute the weight evenly between both feet
Shift the weight onto the balls of the feet and slowly lift the heels off the ground
Lower heels gently and repeat

About Lift the Heels 8 Times

Lift the Heels 8 Times shifts support toward the balls of both feet, raises the heels, and lowers them gently. Both sides work together. The important part to watch is the controlled descent rather than how high the heels rise.

What to focus on

Start with weight shared between the feet.
Lower the heels softly and reset before the next lift.

Make the movement smaller

Use a small heel lift beside a stable counter. Do fewer repetitions if needed; the name is not a requirement to rush eight into the time block.

A mistake to watch for

Bouncing through the repetitions. Pause at the bottom and reduce the height until the lowering is quiet.

Practice time and pacing

The app assigns 30 seconds to Lift the Heels 8 Times. 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

You will find this movement in Legs & Grounding Strength, at step 1 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.