The single leg heel raise test is a common, functional movement assessment used in rehabilitation and fitness settings. It provides a quick way to evaluate the capacity of the lower leg muscles to perform repeated work against the body’s weight. Professionals use this assessment to establish a baseline for strength and endurance and to monitor progress over time.
This reliable measure offers insight into the functional health of the ankle and calf complex.
What the Test Measures
This assessment evaluates the strength-endurance of the muscles responsible for plantar flexion, the movement that points the foot downward. The primary muscles engaged are the gastrocnemius and the soleus, which together form the calf muscle group. The gastrocnemius is the larger, two-headed muscle that crosses both the knee and ankle joints, while the soleus lies deeper and only crosses the ankle joint.
The test measures muscular endurance, which is the ability of these muscles to sustain repetitive contractions. This capacity is important because the calf muscles act as the “engine” for the push-off phase of walking and running. Weakness or poor endurance in these muscles can affect gait stability and running mechanics. A low score can be a sign of reduced functional capacity, which may predispose an individual to lower limb injuries.
Proper Technique for the Heel Raise Test
To perform the single leg heel raise test accurately, begin by standing on a flat surface, ideally next to a wall or a stable chair. Use only a light fingertip touch on the support for balance, ensuring you are not pushing off to assist the movement. The test leg should be straight, and the non-testing leg should be bent at the knee and held off the ground.
Maintain an upright posture and keep the knee of the standing leg straight throughout the entire test. The motion involves rising up onto the ball of the foot, lifting the heel as high as possible to achieve full ankle plantar flexion. Drive the weight through the forefoot, specifically toward the second and third toes, to prevent the ankle from rolling outward.
Each repetition must follow a controlled, steady rhythm or cadence, typically set to a two-second cycle: one second to rise up and one second to return down. Using a metronome or counting this rhythm ensures consistency in the test performance. The repetition is counted only when a full, controlled range of motion is achieved on both the upward and downward phases.
The test concludes when you can no longer maintain the proper technique, fail to achieve the full height of the first repetition, or cannot keep the set cadence. Any significant loss of balance or the onset of pain also serves as an automatic stopping point. Recording the total number of completed, full-range repetitions generates the final score.
Understanding and Applying Your Score
The final test score is the total number of quality repetitions performed before meeting any of the stopping criteria. This number serves as a direct metric of your calf muscle endurance on that specific leg. A comparison between the right and left leg is useful; a difference of more than a few repetitions can indicate a muscle imbalance that may warrant targeted strengthening.
For healthy adults, the median score is often cited around 24 to 25 repetitions, though this figure is significantly influenced by personal characteristics. Factors like age, sex, body mass index, and physical activity level all affect the expected performance. Younger, more active individuals generally achieve higher scores, while older adults will have lower expected ranges.
A score that falls significantly below the expected range for your age and activity level may be an indicator of insufficient calf capacity. This reduced endurance is often associated with a higher risk of developing conditions like Achilles tendinopathy or chronic ankle instability. The test is a practical tool for tracking recovery from an injury, allowing individuals to see tangible progress over a rehabilitation program.