How to perform the Stair Calf Raise in 3 simple steps
The Stair Calf Raise is a great exercise for developing strength and size in the back of your lower leg. Specifically the gastrocnemius and soleus muscles.
You can perform stair calf raises at home on the edge of your stairs, or in the Gym using an aerobic step.
The single leg stair calf raise is a useful addition to your arsenal of leg exercises as it is easy to learn while being super effective.
Here is how to perform the Stair Calf Raise in 3 simple steps
Step 1: The set up
You can complete calf raises using the edge of a step or on a staircase.
If you live somewhere without stairs you can create your own ledge to complete this exercise.
You will only need enough height on the ledge for you to feel a stretch in the calf.
In the past, some of my clients have used hard back books that were thick enough, and placed them on the floor to create such a depth that was appropriate for them.
I suggest you perform this exercise close to something you can use to balance yourself.
Using a stairs provides a banister for balance which is why they are perfect for working with.
For safety we will use the lowest of the steps available, and we will have our hand on the banister throughout the set.
Please wear appropriate footwear during this exercise to prevent slipping throughout the set.
Sooo that means no Flip Flops…. especially not in the Gym!
Step 2: Foot position
By now you should have stepped onto the lowest step, and grabbed hold of the banister for support while facing into the stairs.
Now, position yourself, so that your heels are hanging off the step. You should be able to feel feel a stretch on your calfs.
Your feet should be directly under your hips and pointing straight ahead.
Onwards… to Glory!
Step 3: Completing a rep
When you have a stretch on your calves, the next thing you should do is bring yourself up onto the ball of your foot, or “Balls of your feet”… (That doesn’t sound right…)
You will want to hold the contraction in your calf for a brief moment before you begin to lower yourself back into a full stretch.
During this exercise a controlled tempo is key, 1-2 seconds up and 1-2 seconds down until you have finished your set.