Wide Second Position Alternating Heel Lifts
Here, make sure to maintain a bent knee while contracting and relaxing the calf muscles, Houston says. You'll be strengthening your quads, too, by targeting your soleus muscle.
- Take the feet out wider than the hips, turn the toes out, and bend into the knees.
- Reach your hands out in front of you at shoulder height or rest on a wall for stability.
- Hold the bent knee and plie-squat position, and alternate lifting one heel before pressing it back down to the floor without letting it drop.
- Alternate lifts 10-20 times on each side while holding the plie position.