How to do Calf Exercises on a Stair

The calf muscles are located in the back bottom of your leg. They give you the push you need to walk and help you to maintain your balance. The following are exercises you can do to help shape and tone the calf muscles. You can do these exercises with or without ankle weights.

Difficulty: Easy

Instructions

Things You'll Need:

• This exercise can be done standing on stairs at your home. You can also stand on a block of wood or a book.

Calf Exercises

1. Stand on the edge of a stair. Your toes should be on the step and your heels should hang off. Lift your heels up as high as you can. Then lower the heels down past the step. Make sure you do not lock your knees. Repeat for eight to 12 repetitions.

2. Turn your feet out, so the heels are close together and the toes are pointing away from each other. Lift your heels up as high as you can. Then lower the heels down past the step. Make sure you do not lock your knees. Repeat for eight to 12 repetitions.

3. Turn your feet in, so the toes are close together and the heels are out away from each other. Lift your heels up as high as you can. Then lower the heels down past the step. Make sure you do not lock your knees. Repeat for eight to 12 repetitions.

4. Advance all of the above exercises by performing them on one leg at a time. Stand on one leg and hook the other foot behind your ankle. Then repeat the above exercises.

Tips & Warnings

• Keep the knees slightly bent throughout these exercises.
• It is important to not lock the knees or rock the hips back in order to prevent knee injury.

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