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Calves · Intermediate

Body Weight Deficit Single Leg Eccentric Calf Raise

Single-leg calf eccentric from a step, using assistance to reach the top and a slow unsupported descent below step level.

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Body Weight Deficit Single Leg Eccentric Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand on the ball of one foot at the edge of a step with the heel free and hold a support for balance.
  2. 02Rise to the top using both feet or assistance, then transfer your weight fully to the working leg.
  3. 03Lower the working heel slowly below the step for the prescribed eccentric count.
  4. 04Keep the knee nearly straight and the ankle aligned with the toes throughout the descent.
  5. 05Use the other foot to return to the top if needed, then repeat before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSingle-Leg Calf RaiseRelated variationDumbbell Standing Single Leg Calf RaiseRelated variationBodyweight Calf RaiseRelated variationSeated Dumbbell Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

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