Eccentric Calf Raises
lower leg exercises Gastrocnemius, soleus
Eccentric-focused calf raises to build tendon capacity and control.
Execution
- Stand on a step with the forefoot and heels free
- Rise up with both feet
- Shift weight to one leg and lower slowly for 3-5 seconds
- Use both feet to return to the top
- Perform 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
- Bodyweight -> Add load -> Increase tempo control
Related Patterns
- limited ankle dorsiflexion
- overpronation