Gymdumbbell + step
Weighted single-leg calf raise
The calf and the Achilles tendon, under more load than bodyweight gives.
- You need
- A step or a plate on the floor and one dumbbell. A standing calf machine works too.
- Why it is in the plan
- Once bodyweight calf raises pass 20 reps, weight is the way to keep building capacity for long climbs.
How to do it
- 1Hold a dumbbell in the hand on the same side as the working leg. The other hand holds a rail.
- 2Stand on one foot on the step edge, heel free, knee straight.
- 3Rise as high as you can, then lower over three seconds until the heel is below the step.
- 4All reps on one leg, then switch.
Easier
Lighter dumbbell, or bodyweight.
Harder
Heavier dumbbell. Keep the three-second lowering.
Common mistake
Bouncing out of the bottom. Pause for a moment with the heel low, then rise.
Home version: Single-leg calf raise (step)
Used in: 20 km trail, 50 km ultra, 100–120 km ultra, Easy base
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.