a couple of years ago

Heel raise with mini squat (ankle strength and balance exercise video)

This exercise is a good (slightly advanced) variation on the Heel Raise that we often do. 

It's really good for strengthening your ankles, which is crucial for good balance. 


As this exercise challenges your balance, please stand in front of a support (eg. chair or kitchen worktop). You might not need it, but it's good to have something to hold onto in case you feel unsteady. 

As with all our exercises (and everything you do in fact!), start by standing up tall and keep breathing regularly. It's really easy to hold your breath when you are concentrating but we don't recommend this. 

When you do this video, think about:

  • Keeping the squat small (especially to start with)
  • Looking straight ahead and keeping your chest open during the mini squat (don't bend forwards)
  • Make sure your ankles don't roll out when you push up (keep your weight on the joint by the big toe and first toe. 
  • Lower down slowly and in a controlled manner

If you enjoyed this video, you might also want to try:

Heel Raise ankle strength exercise (Quick win video)

Ankle Strength & Balance Foundation (Level 1) routine

Better Balance Foundation (Level 1) routine

How do you feel after doing this exercise, and how do you hope it will help you?

Join the conversation in the comments below!

All material in this article and video is provided for information and educational purposes only. It is not advice and should not be relied on as such. Always consult an exercise or health professional if you have any health issues and need personalised advice. With this in mind, we hope you enjoy reading our articles and watching our videos.


    Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness