This bodybuilding exercise works the calves. The necessary equipment is a step or a staircase. It helps to strengthen and refine the calves. You should tighten your abs while exercising. It allows you to stretch your calves. It can be completed at home or in the gym.

Body Parts

  • Calves
  • Triceps Surae


  • Place the tips of the feet on a step with the heels on the ground.
  • Hold a dumbbell in the hand of placed foot.
  • Keep balance by placing hands on a stabilizer.
  • Keep the back straight.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Elevate the heels as high as possible.
  • Return to starting position.


Keep the abdominals contracted. Never lock the knees. Keep weight on the base of the big toes.