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Calf Raise on Step (Full Range)

IntermediateStrengthTier T2
Calf Raise on Step (Full Range)

Calf raises on step edge for greater range of motion. Allows heels to drop below level for full stretch.

Targets: Ankle
Muscles: Gastrocnemius, Soleus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Calf raise block, Slant board

Dosage

4

Sets

12

Reps / Time

90 sec

Rest

2 sec up / 1 sec hold / 3 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand on step with balls of feet on edge
  • Heels hanging off the back
  • Hold rail for balance
  1. Calf Raise on Step (Full Range) - Step 1 of 4: Start with heels dropped below step level

    Step 1 of 4

    Start with heels dropped below step level

  2. Calf Raise on Step (Full Range) - Step 2 of 4: Rise up as high as possible onto toes

    Step 2 of 4

    Rise up as high as possible onto toes

  3. Calf Raise on Step (Full Range) - Step 3 of 4: Hold briefly at top

    Step 3 of 4

    Hold briefly at top

  4. Calf Raise on Step (Full Range) - Step 4 of 4: Lower heels slowly below step level again

    Step 4 of 4

    Lower heels slowly below step level again

Breathing

  • Exhale as you rise
  • Inhale as you lower

Form Cues

  • Use full range - below step to maximum height
  • Control the lowering phase
  • Don't bounce at bottom
  • Keep knees straight for gastrocnemius focus

Common Mistakes to Avoid

  • Not using full range
  • Bouncing at bottom
  • Bending knees
  • Going too fast

Safety Information

Keep control at bottom of range. Avoid if Achilles pain with stretch.

Progressions

Single leg, add weight, slower tempo

Loaded Calf RaisesIntermediate

Regressions

Smaller range, both legs, floor calf raises

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.