The single-leg calf raise strengthens the calf muscles as well as improving ankle stability, and balance. It works both the soleus and gastrocnemius muscles, but the latter in particular.
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How to perform a single leg calf raise
- Stand upright with your feet hip-width apart. Keep your arms relaxed by your sides or place your hands on your hips for balance.
- Shift your weight onto your right foot and lift your left foot slightly off the ground, keeping it hovering behind you.
- Engage your core muscles to maintain stability.
- Slowly rise up onto the ball of your right foot, lifting your heel as high as possible.
- Pause at the top of the movement, then slowly lower your heel back down towards the ground.
- Aim to lower your heel slightly past parallel to the ground to get a full stretch in the calf muscle.
- Complete the desired number of repetitions on one side before switching to the other side.
Remember to perform the exercise in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury. Additionally, you can vary the difficulty of the exercise by performing it on an elevated surface, such as a step or a sturdy platform, to increase the range of motion.
Tags: Calf exercises
