Ankle and foot · Strengthening

Calf strengthening on step

Calf strengthening on step, 3 sets, 12 repetitions, tempo 2-0-2

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds up, 0 seconds hold, 2 seconds down

Description: Place the tip of your foot on a step with the heel hanging in the air. Slowly rise by contracting the calf muscle, then gently lower back down to the maximum range without fully touching the heel to the ground.

Tips: Keep the knee slightly bent to target the soleus. Control the movement to avoid jerks and maintain balance.

Progression: Increase the number of repetitions or add a light load when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: step
Starting position: Standing, tip of the foot on a step, heel in the air
Clinical goal: Strengthen the soleus muscle to improve ankle stability and strength
Also known as: heel raise on step, calf muscle strengthening on step, standing soleus exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute ankle pain
severe ankle instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.