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Stair Calf Stretch (Drop)

BeginnerstretchTier T1

Standing on a stair with heels off the edge and letting them drop below step level for a deep calf stretch.

Targets: Foot & Toes
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

Home Options

  • stairs or step + stair rail or handrail

No equipment? Try: calf raise block, thick book

Dosage

3

Sets

45 sec

Reps / Time

15 sec

Rest

30-45 sec holds

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
  • Hold a railing for balance

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Start with heels level with the step

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Slowly let your heels drop below the step level

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Feel a deep stretch in your calves

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 30-45 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Rise back up and repeat

Breathing

  • Breathe deeply and relax

Form Cues

  • Let gravity do the work
  • Keep knees straight for gastrocnemius
  • Bend knees slightly for soleus
  • Breathe and relax into it

Common Mistakes to Avoid

  • Bouncing
  • Dropping too fast
  • Not holding the railing
  • Holding breath

Safety Information

Always hold support. Excellent for Achilles and plantar fascia flexibility.

Progressions

Single-leg, hold longer

Regressions

Don't drop as far, hold support firmly

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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.