Calf Eccentrics

Equipment Needed:

Step, stair, box, brick, etc


  1. Stand on a step with the ball of your foot so that your heel and midfoot are hanging over the edge
  2. On 2 feet push up onto the ball of your foot (2 leg calf raise)
  3. Remove one foot and slowly lower your heel down as far as you can go (5-second count)
  4. Once you can’t go any further bend your knee forward, stretching the calf even more
  5. Use 2 feet to return to the top position and repeat the movement
  6. Perform the prescribed reps then switch sides

Common Errors:

  • Make sure to use 2 feet to raise yourself up. If you are only using one you may “burn out” your calf muscles and not be able to complete the exercise
  • Many people get carried away in getting the movement done and don’t go slow enough. Make sure you are lowering yourself slowly over at least a 5-second count

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • Go slower
  • Perform more reps