Eccentric Calf Raises
Eccentric-focused calf raises to build tendon capacity and control.
lower leg exercises Gastrocnemius, soleusExecution
- 1Stand on a step with the forefoot and heels free
- 2Rise up with both feet
- 3Shift weight to one leg and lower slowly for 3-5 seconds
- 4Use both feet to return to the top
- 5Perform 2-3 sets x 6-10 reps per side
Cues
- Slow lowering phase
- Keep knee straight for gastroc, bent for soleus
- Control the ankle
Common Errors
- Bouncing at the bottom
- Rushing the eccentric
- Losing balance
Progressions
- 1Bodyweight -> Add load -> Increase tempo control
Related Patterns
limited ankle dorsiflexionoverpronation
