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Eccentric Calf Raise

Primary target: Tibialis Anterior (胫骨前肌)

Exercise Details

Equipment

Step edge + load (optional)

Sets & Reps

3-4 sets × 8-10 reps (3-5 s negative) · rest 90 s

How to do it

On the step edge, rise to the very top, then take 3-5 seconds to lower until the heels drop below the ledge into a full stretch; feel the tibialis anterior and calf braking; press back up with both feet and repeat.

Common mistakes

Dropping too fast, half range, slamming down

Muscles Worked

Other Exercises for the Same Muscle

Band Ankle Dorsiflexion · Heel Walk (Loaded) · Kneeling Ankle (Shin) Stretch