Last Updated: November 2016
The stair calf raises exercise aims to strengthen and tone the calf muscles consisting of the gastrocnemius and the soleus. This exercise is very similar to regular calf raises, but by performing over a step, the muscles can be worked through their full range. Strengthening the calf muscles is extremely important following foot and ankle injuries.
Equipment needed for Stair Calf Raises
The stair calf raises exercise is a very simple exercise to perform requiring only one step. The exercise is usually performed with one’s own body weight against gravity.
To help with balance during the exercise make sure you have the support of a rail or wall nearby.
How to perform the Stair Calf Raises
Step 1
Take a starting position with your heels hanging down off the step. Always make sure your ankles, knees, and hips are in vertical alignment to help protect your joints throughout the exercise. In this position, you may feel a stretch down the calf.
Step 2
Rise up onto your tip toes slowly and as high as you can. Keep your abdominal muscles pulled in, ensuring you move straight upward, instead of shifting your body backwards or forwards. Hold this position for 5-10 seconds.
Step 3
Lower back down in a very slow and soft movement to the original starting position. Be sure again not to lean forward or backward.
Repeat this exercise for the recommended number of repetitions.
Variations to Stair Calf Raises
If the Stair Calf Raises Exercise demonstrated above becomes too easy, you may wish to progress to harder variations of the exercise.
Variation 1: Single Leg Stair Calf Raise Exercise
This is the exact same exercise as Stair Calf Raise Exercise, but this time performed on one leg only.
Choose to stand on one leg while the other is bent slightly behind.
Due For Review: November 2017