One Leg Standing Calf Raise
One Leg Standing Calf Raise Instructions
- Position a plate on the ground. Setup by a machine or fixture where you can support yourself.
- Put one foot on the plate with your toes pointed straight ahead.
- With your knee slightly bent, make sure your back heel is off the plate closer to the ground.
- Have the non-working leg off the plate and remaining passive throughout the exercise.
- You can lightly support yourself against a stationary object.
- In a controlled manner, flex/extend at the ankle through a full range-of-motion.
- Maintain a slight knee flex throughout the exercise.
- Full plantar flexion & dorsiflexion.
- Conscientiously lengthen and shorten the calf musculature.
- At the top of the exercise (full plantar flexion), think about driving the back of your foot into your hamstring.
- Don't bounce yourself up. Again, really emphasize controlling the exercise with your calves.
- Establish a strong mind-muscle connection and be deliberate with each repetition.
- Experiment with different rep schemes and various time-under-tension protocols.
- Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.