Bodyweight Calf Raise

Stand with the balls of the feet on the edge of a step, heels free. Lower the heels below the step for a full stretch, then press up onto the toes as high as possible, pausing briefly at the top before lowering under control. The gastrocnemius (and, with bent knees, the soleus) plantar-flex the ankle (calves-overview). Performing it off a step adds the stretched range that a flat floor lacks.

Because two-leg bodyweight calf raises are light, progress to single-leg calf raises (the main overload tool, per progressive-overload-bodyweight), slow tempo, and end-range pauses; a backpack adds load. Doing them with the knee bent (seated-style) shifts emphasis to the soleus, as in the seated-calf-raise. Calves respond well to high reps.

• Balls of feet on a step; full stretch below, high squeeze at the top.
• Single-leg version is the main bodyweight overload; add slow tempo and pauses.
• Straight knee → gastrocnemius bias; bent knee → soleus bias.
• Respond well to higher reps.

• standing-calf-raise / seated-calf-raise — loaded analogues.
• progressive-overload-bodyweight — single-leg overload rationale.
• gastrocnemius / soleus — prime movers.