Single Leg Calf Raise

Classification

Instructions

Preparation

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

Execution

Raise heel by extending ankle as high 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. See Calf Exercise Analyses.

Easier

Resistance can be reduced by assisting raise with other leg or pulling/pushing body upward. Movement can be performed leaning forward over support bar. Both feet can also be used even with additional weight.

• Self-assisted with upper body
• Self-assisted with other foot
• Single Leg Forward Angled Calf Raise
• Dumbbell Standing Calf Raise

Harder

Hold dumbbell in one hand to make exercise more difficult.

• Dumbbell Single Leg Calf Raise

Muscles

Target

• Gastrocnemius

Synergists

• Soleus

Stabilizers

• Gluteus Medius
• Gluteus Minimus
• Quadratus Lumborum
• Obliques