Single leg calf raises on a step

Stability & Strength

This is an instructional video to correctly demonstrate Single leg calf raises on a step

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise is a good exercise to strengthen and load the Calf and Achilles
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Stand on a step with you heels hanging off the edge.
Hold onto something for stability
Stand on the leg that you want to train, keeping the knee straight
Next raise up onto your toes and then slowly lower back down till you get a stretch in the calf and repeat.
When you are ready add a weight in your hand and progress over time.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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