Calf Eccentrics
Equipment Needed:
Step, stair, box, brick, etc
Instructions:
- Stand on a step with the ball of your foot so that your heel and midfoot are hanging over the edge
- On 2 feet push up onto the ball of your foot (2 leg calf raise)
- Remove one foot and slowly lower your heel down as far as you can go (5-second count)
- Once you can’t go any further bend your knee forward, stretching the calf even more
- Use 2 feet to return to the top position and repeat the movement
- 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