This bodybuilding exercise works the calves. The necessary equipment is a step or a staircase and a dumbbell. 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 heel on the ground.
  • Hold a dumbbell in the hand on side of the placed foot.
  • Keep balance by placing hands on a stabilizer.
  • Keep the back straight.
  • Suck in the stomach and contract the abdominals.
  • Keep head straight.


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


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