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Exercise handout — move better, feel better.
Eccentric Calf Lower (Step)
Rise with both feet, then slowly lower on one foot with heel dropping below step level. Targets eccentric calf strength.
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
Home Options
- stairs or step + stair rail or handrail
- stairs or step + wall
No equipment? Try: calf raise block, thick book
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 5 sec down
Tempo
Step-by-Step Guide
Set up
- Stand on a step with the balls of your feet on the edge
- Heels hang off the back of the step
- Hold a railing or wall for balance
Step 1 of 6
Rise up onto both feet (calf raise)
Step 2 of 6
At the top, lift one foot off the step
Step 3 of 6
Slowly lower the standing heel below step level
Step 4 of 6
Take 4-6 seconds to lower
Step 5 of 6
Use both feet to rise up again
Step 6 of 6
Repeat on the same leg or alternate
Breathing
- Inhale at the top
- Exhale slowly as you lower
Form Cues
- Lower very slowly - this is the key
- Control the entire lowering phase
- Feel a stretch at the bottom
- Keep ankle straight
Common Mistakes to Avoid
- Lowering too quickly
- Not going low enough
- Ankle rolling
- Using the railing too much
Safety Information
Very effective for Achilles and calf issues. May cause delayed soreness initially - this is normal.
Progressions
Add weight (dumbbell or backpack), slower eccentric (6-8 sec)
Regressions
Use both feet for lowering, reduce range
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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.