Muscles worked
The step makes a big difference. When your heels can drop below the edge, your calves stretch further than on a flat floor and the movement becomes much bigger. With your knees straight, the gastrocnemius leads and the soleus helps. The stretched position at the bottom is where this exercise differs most from calf raises on the floor, and where many people feel it most.
Common mistakes
- The step is slippery or wobbly. A loose stool or a polished edge is a poor base when you are standing on the balls of your feet. Choose a solid stair, ideally with a banister to hold, and make sure neither the edge nor your soles are slippery.
- You go too deep too soon. The deep stretch is unfamiliar at first and often leaves your calves sore the next day. Lower your heels only a little below the edge in the first week and increase the depth gradually.
- Your weight shifts onto one foot. As your calves tire, the stronger side often takes more of the load. Check that the pressure is equal under both forefeet, and switch to one leg at a time if it is hard to keep even.
Variations and alternatives
- The single leg calf raise is the next step in load, and on the same stair it becomes both deeper and heavier.
- The single leg dumbbell calf raise adds weight once one leg with bodyweight is no longer enough.
- The standing calf raise brings the same deep movement to the gym, with a weight that is easy to increase.
Sets and reps
Start with two to three sets of 12 to 20 reps. The deep position means bodyweight goes a long way, so most people need nothing extra for the first few weeks. How to plan your sets and reps for your goal is set out in the guide.
When 20 reps feel easy, there are three ways forward without a gym: move to one leg, pack a rucksack with a few books, or hold a dumbbell in your free hand. All three are progressive overload, but change only one thing at a time.