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Standing Calf Raise (On a Staircase)

A bodyweight calf raise off the edge of a step that provides a full stretch and contraction for the gastrocnemius with no equipment.

LegsBodyweightAnkle plantar flexion
GoLightWeight mediastanding-calf-raise-on-a-staircase

Demonstration coming soon

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Primary

Gastrocnemius

Secondary

SoleusTibialis posteriorAnkle stabilizers

Equipment

Bodyweight

Pattern

Ankle plantar flexion

Setup

  1. 01Stand with the balls of both feet on the edge of a step.
  2. 02Let the heels hang off the edge freely.
  3. 03Hold a rail or wall lightly for balance only.
  4. 04Stand tall with knees straight but not locked hard.

Execution

  1. 01Lower the heels below the step until the calves reach a deep stretch.
  2. 02Pause briefly in the stretched position.
  3. 03Rise as high as possible onto the balls of the feet.
  4. 04Squeeze at the top, then lower under control and repeat.

Checkpoints

  • -Full range every rep, from deep heel drop to full rise.
  • -The support hand balances, it does not pull you up.
  • -Ankles stay straight, not rolling outward at the top.
  • -Tempo is controlled in both directions.

Common mistakes

  • -Bouncing out of the bottom stretch.
  • -Pulling on the rail to assist the rep.
  • -Short pulsing reps in the middle of the range.
  • -Bending the knees, which shifts work to the soleus and cuts the stretch.

Programming notes

  • -Use 3 to 4 sets of 12 to 20 reps with a pause at both ends.
  • -Progress to the single-leg version before adding external load.
  • -Great as a home or hotel option; the step edge is what makes it effective.

Related exercises

Standing Calves

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Bodyweight Standing Calf Raise

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One-Leg Floor Calf Raise

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Donkey Calf Raise

Machine / Legs

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