Single-leg calf raises (slow lowers)
3 sets of 8-12 single-leg calf raises per leg, 1 s up, 1 s hold, 5 s down. 1 min rest.
- Slot
- Strength
- Focus
- General strength
- Time
- 10 min
- Intensity
- Moderate intensity
- Injury risk
- Low injury risk
- Equipment
- Box, Chair support
How to do it
Calf strength is what keeps your heel low on a smear and your weight on a tiny edge. Stand on the ball of one foot on a step or box, heel free, a hand on a wall for balance, weight over the big toe. Rise as high as you can in about a second, hold a second at the top, then lower over 5 s, slowest at the bottom where your heel drops below the step. Pause a second and repeat. Do 8-12 reps, then the other leg. 3 sets, 1 minute rest. Start with both feet if one leg is too hard; hold a dumbbell once 12 reps are easy. Expect stiff calves the first week and keep it to twice a week.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Single-leg calf raises (slow lowers)
0:00 / 10:05
Ready
10:05
3 rounds
3 sets of 8-12 single-leg calf raises per leg, 1 s up, 1 s hold, 5 s down. 1 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:00
- rest
- 10:05
- total
Done.
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Take the quizWho it's for
Climbers whose heels pop up on smears, and whose calves give out standing on small footholds. It's also a good start for anyone who has only ever trained their upper body.
Common mistakes
- Rushing the way down. The slow lower is the exercise. Five seconds, slowest at the bottom.
- Weight on the outside of the foot. Keep it over the big toe, the same line you stand on a small foothold with.
- Bouncing out of the bottom. Pause before the next rep. Bouncing skips the hardest part.
- Pulling on the wall. Your hand is there for balance only.
- Doing it too often at first. Twice a week. Stiff calves in the first week are normal, and extra sessions only make that worse.
How to progress
Go from both feet to one, then hold a dumbbell once 12 reps a leg feel easy. Add weight in small steps and keep the five-second lower every time.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Deload Train less, let your fingers recover, keep moving.