Single Leg Standing Calf Raises

Single Leg Standing Calf Raises Basics

Primary muscles worked: Gastroc

Synergist Muscles: Soleus

Mechanics: Isolation

Equipment: Open Floor Space or an elevated step

How To Perform Single Leg Standing Calf Raises

• First, assume a standing position, and if a step is present, place the balls of your feet on the edge so that your heels hang off.
• You may place your hands on a wall or on a railing for support.
• Now, pick up one of your feet, allowing just one foot to be in the starting position.
• Plantar flex your foot so that your heel and body are elevated upward.
• Continue pushing until you are up on your toes.
• Once the desired number of reps are completed on one side, you may continue and repeat the exercise on the other side.

Single Leg Standing Calf Raises Tips

• Do not allow your foot to turn inward or outward when performing this exercise.
• You can also pause at the top portion of the exercise to isometrically challenge the calf muscles.

Single Leg Standing Calf Raises and Sports 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.