The staircase calf raise is a bodyweight exercise that targets the calves by raising and lowering the heels while standing on the edge of a stair or step. This allows for a greater range of motion compared to flat ground calf raises.
Also Works
AnklesFeet
How to Perform
1
Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
2
Hold onto a railing or wall for balance if needed.
3
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
4
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Let your heels drop below the step at the bottom to get a full stretch on the Achilles tendon and calf muscle.
•Pause for 2 seconds at the top of each rep and squeeze hard to maximize the peak contraction.
•Perform the exercise slowly, taking 2 seconds up and 3 seconds down, to keep the calves under tension longer.
Common Mistakes
•Bouncing at the bottom of the movement, which uses the Achilles tendon like a spring instead of working the calf muscle.
•Not allowing the heels to drop fully below the step, which limits the range of motion and reduces the stretch benefit.
•Leaning forward and shifting weight to the toes of the wrong part of the foot; press through the balls of your feet.