Legs

Single-Leg Calf Raise

A challenging move that targets each calf independently for balanced development.

A great unilateral exercise to improve calf strength, balance, and muscle symmetry.

Body Part: Legs
Level: Intermediate
Muscles: calves
Soleus
Modality: Isolation
Direction: Push
Equipment: Bodyweight
Dumbbells
Goal: Strength
,
Hypertrophy
,
Endurance

How to do:

1. Stand on one foot with your other foot slightly lifted off the ground. 2. Place your hand on a wall or a sturdy surface for balance. 3. Push through the ball of your standing foot, raising your heel as high as possible. 4. Pause at the top, squeezing your calf muscle. 5. Slowly lower your heel back down without letting it rest fully on the ground. 6. Repeat for 10-15 reps per side. 7. Complete 3-4 sets on each leg.

Tips:

- Keep your motion controlled; avoid bouncing. - Pause briefly at the top for better muscle activation. - Use dumbbells for added resistance as you progress. - Ensure your knee stays slightly bent to avoid locking it.

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