Single Leg Calf Raises
In the single-leg calf raise, you stand on one leg and slowly push your heel upward. This exercise trains your calves and strengthens the stabilizing muscles in the ankle and lower leg. It can be performed on a flat surface or an elevated step to increase the range of motion.
Single Leg Calf Raises - the correct execution
- Start from a standing position at an edge
- Place only the toes and the balls of the left foot on the ledge
- Lower the heel as low as possible
- Then press down on the tips of the toes
- Work in the largest possible range of motion
The exercise Single Leg Calf Raises is intended to be used as a hypertrophy exercise.
Which muscles are trained by Single Leg Calf Raises?
Primary trained muscles for Single Leg Calf Raises
Calves - The triceps surae, consisting of the soleus and gastrocnemius muscles, is located on the back of your lower legs. It allows you to stand on your tiptoes and jump powerfully.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Single Leg Calf Raises:
Single Leg Calf Raises with a dumbbell
The single-leg calf raise with a dumbbell intensifies the exercise by adding extra weight. The heel is lifted while holding a dumbbell in the opposite hand.
Necessary equipment
Single Leg Calf Raises with a dumbbell - the correct execution
- Start standing on an edge
- Place only the toes and the ball of the left foot on the edge
- Hold the dumbbell in one hand
- With the other hand you can balance yourself on a post or wall
- Lower the heel as low as possible
- Then press down on your toes
- Work in the greatest possible range of motion
One Leg Calf Raises with gym rings
If no steps are available, calf raises on the gymnastics rings are a good alternative for training the calves. The rings provide stability and allow you to lean forward, increasing the stretch in the calf and creating a more effective training stimulus.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
One Leg Calf Raises with gym rings - the correct execution
- Start in a standing position
- Position the rings at your shoulders
- Lean forward into the rings
- Lift your right leg off the ground
- Bend and extend your left ankle in the greatest possible range of motion
- The further you bring your body into a horizontal position, the greater the intensity and range of motion will be
Similar exercises to Single Leg Calf Raises
Toe Walk
Toe walks are a simple yet effective exercise for strengthening the calf muscles and improving balance. You walk on your tiptoes, which also engages the foot muscles and promotes ankle stability. This exercise is a great addition to calf raises and can help stabilize the overall foot and leg muscles, preventing injuries.
Calf Raises
Standing calf raises are a fundamental exercise for strengthening the calf muscles. This exercise can be performed using just your body weight or additional weights, making it suitable for beginners and advanced individuals.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!