Procaryote
Ankle and foot · Strengthening

Single-leg calf raise on step

Single-leg calf raise on step, 3 sets, 10 repetitions per leg, tempo 2 seconds up, 2 seconds down

Illustration of the Single-leg calf raise on step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Tempo: 2 seconds to rise, 2 seconds to lower

Description: Stand on a step with one leg, the other leg slightly bent or lifted. Slowly rise onto the tip of the supporting foot, controlling the movement, then gently lower back to the starting position.

Tips: Keep your back straight and slightly bend the knee of the supporting leg to avoid excessive tension. Control both the ascent and descent to maximize calf strengthening.

Progression: Gradually increase the number of repetitions or add a light load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Standing on a step, support on one leg
Clinical goal
Strengthen the triceps surae to improve foot and ankle strength and stability
Also known as
unipodal heel raise on step, single-foot tiptoe, unipodal calf strengthening

Precautions

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

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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.