The action of raising the heel is to raise the hind leg, which is the main means to develop the gastrocnemius and soleus muscles of the calf. There are three ways: standing, sitting and riding. The main point of standing and lifting the heel is to stand on the mat with your forefoot, hold the barbell on your shoulders with both hands, and then lift the heel repeatedly. You can also practice standing on a special high-heeled bracket. Lift heel's sitting method is also very simple, sitting on a stool, putting barbells or other heavy objects on the front end of thighs with both hands (don't make them slide), stepping on the mat with the forefoot of both feet, and then doing lift heel repeatedly. In addition, the effect is the same when sitting on the lift heel frame which specializes in calf muscles. It takes two people to lift the heel. The practitioner stands on the mat, with his upper body bent forward and parallel to the ground, and his arms stretched out on the stool or fixture. His companion rode on the back of his hip. All kinds of heel lifting actions are different because of different standing positions, and the exercise parts are also different. The toe inward flexion method focuses on exercising the medial head of gastrocnemius muscle, which can be practiced both inside and outside the ordinary training method. Lift heel's movements are mainly accomplished by the contraction of gastrocnemius. When lifting the heel, you should feel that the calf muscles are fully contracted, and then slowly descend to the minimum after a pause, so that the calf muscles can be fully extended.