How to do Heel-to-Toe Rocks
StandingFlowing movementBeginner
Heel-to-Toe Rocks is a standing flowing stretch for your calves, feet and shins.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Shift weight forward onto your toes, lifting heels off the floor.
- 3Slowly shift weight back onto your heels, lifting toes off the floor.
- 4Repeat this rocking motion smoothly.
What you should feel
Slow and smooth… like a gentle wave.
Form tips
- Engage your core for better balance. Move steadily without abrupt shifts. Maintain an upright posture throughout.
- Feel your calves and shins wake up.
- Keep your breath easy.
Make it easier
Hold a wall or chair if your balance needs a little help.
Coming out of it
Let the rocking slow… and stand still on flat feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Heel-to-Toe Rocks with a coach
In BendEase, a voice coach talks you into Heel-to-Toe Rocks, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and feet.
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