The Standing Calf Raise is a popular exercise for strengthening the calf muscles. When done on a staircase, it provides a greater range of motion for a more effective workout.
How to perform
To perform the Standing Calf Raise on a staircase, follow these steps:1. Stand on the edge of a staircase, with your heels hanging off the edge and your feet hip-width apart. Hold onto the handrail for balance if needed.
2. Slowly raise your heels as high as you can, lifting your body up onto the balls of your feet. Make sure to keep your legs straight throughout the movement.
3. Hold the raised position for a brief moment to fully contract your calf muscles.
4. Slowly lower your heels back down below the level of the stair, feeling a stretch in your calves.
5. Repeat the movement for the desired number of repetitions.
6. To increase the intensity of the exercise, you can hold onto a dumbbell or a kettlebell for added resistance.
7. Make sure to keep your movements controlled and smooth, avoiding any swinging or jerking motions.
8. Remember to breathe throughout the exercise, exhaling as you lift up and inhaling as you lower back down.
9. Aim for 3 sets of 12-15 repetitions, gradually increasing the number of repetitions or resistance as your strength improves.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.