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Eccentric Calf Lower

Rise on two legs, lower on one, over 4–5 seconds. The standard loading protocol for building resilient Achilles tendons.

BeginnerStep3 × 8–12/side
Eccentric Calf Lower demonstration thumbnail — Eccentric Calf Lower | How To
SoleusStep

Eccentric Calf Lower

Demo · DHolt Strength

Verified Eccentric Calf Lower demonstration by DHolt Strength. Click to play.

How to do the Eccentric Calf Lower

  1. 1Up with two, down with one
  2. 24–5 second lowering
  3. 3Full heel drop below the step
  4. 4Stop if there is sharp pain

Benefits of the Eccentric Calf Lower

  • Builds strength and size in the soleus through a full, controlled range of motion
  • Also trains gastrocnemius, achilles as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services