Legs · Bodyweight
Heel Press
How to do the heel press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit or stand with the ball of one foot raised on a low step or wedge and your heel hanging below it. Press your heel down toward the floor until you feel a stretch through the calf and ankle, then lift back up. Keep the motion slow and controlled.
- 1Feel the stretch deep through your calf and Achilles as the heel drops
- 2Keep the ankle tracking straight over the foot
- 3Press evenly without bouncing at the bottom
Common mistakes
- Don't bounce or force the heel past a comfortable range
- Avoid rolling the ankle inward or outward
- Don't rush the reps; control both directions
Muscles worked
The heel press mainly works the calves.
- CalvesPrimary
- Tibialis AnteriorMinor
Kovo programs the heel press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.