Floor Single-Leg Eccentric Calf Raise

1. Stand upright with feet hip-width apart. Shift your weight onto one foot.

2. Lift the non-weight bearing foot off the ground and bend it at the knee, keeping it behind the body.

3. Pressing the ball of the weight-bearing foot firmly into the ground, raise your heel as high as possible, ensuring you contract the calf muscles.

4. Pause at the top of the movement for a moment.

5. Lower your heel back to the ground slowly and with control to complete one repetition.

6. Perform the desired number of repetitions before switching to the other leg.

7. Maintain an upright posture throughout the exercise, with your hands on your hips or extended out for balance if needed.

8. Make sure to breathe regularly and avoid holding your breath.

9. To increase the intensity, consider holding a dumbbell in the working side hand or wearing a weighted vest.

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