라이브러리로시작 
끝 
운동 라이브러리
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.
하체맨몸Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근발목 안정근
장비
맨몸
패턴
Ankle plantar flexion
준비 자세
- 01Stand with the balls of both feet on the edge of a step.
- 02Let the heels hang off the edge freely.
- 03Hold a rail or wall lightly for balance only.
- 04Stand tall with knees straight but not locked hard.
수행
- 01Lower the heels below the step until the calves reach a deep stretch.
- 02Pause briefly in the stretched position.
- 03Rise as high as possible onto the balls of the feet.
- 04Squeeze at the top, then lower under control and repeat.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.