Standing Calf Raise (On a Staircase)

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.