Standing Calf Raise On A Staircase

Muscles worked

Setup

1. Stand on the edge of a step with the balls of your feet firmly planted and your heels hanging off the edge.
2. Position your feet hip-width apart with your toes pointing directly forward.
3. Lightly place your hands on a handrail or wall for balance, ensuring you aren't using your arms to pull yourself up.

How to do it

1. Inhale and slowly lower your heels toward the floor until you feel a deep, comfortable stretch in your calves.
2. Exhale and push through the balls of your feet to raise your heels as high as possible, coming onto your tiptoes.
3. Squeeze your calves at the peak of the movement for one second before beginning the next descent.
4. Maintain a controlled tempo: 3 seconds down, 1 second pause at the bottom, and 1 second to rise.

Form checklist

• Keep your knees straight but not locked out to focus the tension on the gastrocnemius.
• Avoid bouncing at the bottom of the movement; use a controlled pause to eliminate momentum.
• Ensure your weight is distributed evenly across the balls of your feet, not just the outer edges.
• Keep your torso upright and your core engaged throughout the set.

Pro tips

• Pause for two full seconds at the bottom stretch to dissipate the 'stretch reflex' in the Achilles tendon, forcing the muscle to do more work.
• Focus on pushing specifically through the big toe at the top of the rep for maximum peak contraction.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to double the resistance and challenge your ankle stability.
• Hold a heavy household object or a dumbbell in the hand on the same side as the working leg.

Frequently asked

What muscles does the standing calf raise on a staircase work?

The standing calf raise on a staircase primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the standing calf raise on a staircase?

The standing calf raise on a staircase requires no equipment — just your body weight.

Is the standing calf raise on a staircase good for beginners?

Yes. The standing calf raise on a staircase is a beginner-friendly movement and a strong foundation to build on.

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• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques