Eccentric Calf Raise

How to do it

1. Stand with the forefeet on a secure step and hold a rail or wall; begin at floor level if the step-edge version is not yet controlled.
2. Rise up onto your toes using both legs.
3. Shift your weight onto one leg and slowly lower that heel below the step over three to four seconds.
4. Press back up with both legs and repeat the slow lowering on the working leg.

Form cues

• Rise on two legs, then lower slowly on one for about 3–4 seconds — don't drop.
• Hold a wall or rail for balance and keep pressure across the big- and little-toe sides of the forefoot.
• Keep the working knee softly straight and use a pain-free, controllable range without forcing the heel far below the step.
• Stop for sharp Achilles, calf or ankle pain, or next-day symptom escalation.

Dosage

2 × 10 reps per side

Muscles worked

Strengthens: gastrocnemius, soleus

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