All exercises
Calf Raise – single leg, eccentric
Calf Raise – single leg, eccentric focuses on slow lowering to strengthen the calf–Achilles complex under control. Eccentrics are a classic tool in tendon programs because they load tissue steadily and predictably.
Instructions
Stand on one leg with the forefoot on the ground or an elevated surface. Rise onto the ball of the foot at a normal or slightly faster pace. Transfer full weight onto the working leg and lower the heel very slowly under control back to the starting position. Keep the ankle stable and knee straight but relaxed.
Avoid Common Mistakes
• lowering too fast and losing control
• letting the heel drop suddenly at the bottom
• rolling the ankle during the descent
• bending the knee to reduce load
Variations
• with longer eccentric lowering time
• on an elevated surface
• with added external load
• assisted on the way up with both legs
• alternating legs between repetitions
Type:
strength
Exercise mode:
eccentric
Difficulty:
intermediate
Equipment:
elevated platform