Exercise description of the single leg standing calf raise.  Learn about the single leg standing calf raise with videos, pictures, and other sports information.  Also learn how the single leg standing calf raise can improve your sports performance.

Primary muscles worked:  Gastroc

Synergist Muscles:  Soleus

Mechanics:  Isolation

Equipment:  Open Floor Space or an elevated step

How to perform the exercise:  The athlete should assume a standing position, and if a step is present, place the balls of the feet on the edge so that the heels hang off. The athlete may place their hands on a wall or on a railing for support. The athlete will then pick up one of their feet, allowing just one foot to be in the starting position. The athlete will then plantar flex their feet, or push down with their feet, so that they elevate their body, allowing the heel to come above the toes. Once full plantar flexion has been reached the athlete may lower their body back in to starting position. Once the desired number of reps are completed on one side, the athlete may continue and repeat the exercise on the other side.

Spotting the exercise:  The spotter should stand behind the athlete as balance may be comprimised during this exercise. The spotter should be in a position to help stabilize the athlete if he/she losses balance.

Sport specific application:  Many times is sports, an athlete is required to make a sports maneuver on one foot. This exercise trains the muscles in the calves to dynamically stabilize and work with a greater singular intensity. This exercise has sports specific applications in sports such as basketball where an athlete may lead with one foot for a layup or dunk.