Self-assisted Leg Calf Raise

Self-assisted Single Leg Calf Raise

Classification

Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Push

Instructions

Preparation

Position toes and balls of feet on calf block with heels and arches extending off. Place hands on support for assistance. Lift one leg to rear by bending knee.

Execution

Raise heel by extending ankle as high as possible, assisting with upper body as little as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg.

Comments

Keep knee straight throughout exercise or bend knee slightly only during stretch. Quadriceps serve as synergists muscle if knee is bent slightly during stretch. Clip shows use of pulling assistance from high support. If support is lower, assist by pushing on support. See Calf Exercise Analyses. Also see technique with assistance from opposite leg.

Easier

Resistance can be reduced by using both feet even with additional weight.

Harder

To make movement more difficult, use only one hand for assistance or don't use assistance.


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