Single-Leg Standing Calf Raise

oec:single-leg-standing-calf-raise

A unilateral calf isolation exercise performed standing on one leg to build lower-leg strength, hypertrophy, and ankle stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Leg Calf Raise, One-Legged Calf Raise, One-Leg Calf Raise, Single-Leg Heel Raise, Unilateral Calf Raise, Calf raises, one legged, Calf raises, right leg, Calf raises, left leg

How to do it

Setup

Stand on one foot on a flat surface or place the ball of the foot on the edge of an elevated step with the heel hanging off.
Bend or hook the non-working leg behind the working ankle.
Lightly place a hand on a wall or stable support to maintain balance.

Movement

Lower your heel under control until you feel a deep, comfortable stretch in the calf.
Press straight down through the ball of your foot and big toe to raise your heel as high as possible into full plantarflexion.
Squeeze your calf at the peak contraction for a brief pause.
Lower slowly back down to the fully stretched position.
Complete the desired repetitions, then switch to the opposite leg.

Breathing

Exhale as you press upward onto the ball of your foot; inhale smoothly as you lower your heel.

Cues

Drive through the big toe
Pause and squeeze at the top
Slow on the descent

Common faults

Bouncing out of the bottom stretch to use elastic recoil from the Achilles tendon.: Pause for one second at the bottom of each repetition to ensure pure muscular effort.
Rolling the ankle outward onto the pinky toe.: Distribute your weight evenly across the forefoot, pressing firmly through the first metatarsal head and big toe.
Bending the working knee during the ascent.: Keep the knee extended with a soft lock throughout the entire set to maximize gastrocnemius involvement.

Safety

Ensure you have a sturdy surface to touch for balance so you do not lose footing.

Muscles

Gastrocnemius prime mover
Soleus prime mover
Tibialis posterior synergist
Peroneals synergist
Muscles of the foot stabilizer

Joints

Ankle: Plantarflexion, Dorsiflexion
Toes: Extension, Flexion
Knee: Isometric stabilization

Details

Movement: Ankle isolation
Modality: Hypertrophy, Strength, Calisthenics, Rehabilitation
Mechanics: isolation
Force: push
Laterality: unilateral
Kinetic chain: closed
Level: beginner
Equipment: None
Record: Repetitions
Load: bodyweight plus external, total

variation of Standing Calf Raise
progression of Standing Calf Raise
substitute for Standing Calf Raise
substitute for Dumbbell Standing Calf Raise
substitute for Machine Standing Calf Raise

Sources

wger: Calf raises, one legged, by McMarcel13 (CC-BY-SA-4.0)
wger: Calf raises, right leg (CC-BY-SA-4.0)
wger: Calf raises, left leg, by wakanda90 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

single-leg-standing-calf-raise.json