Standing calf raise with one leg

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Hold a dumbbell in your left hand by your side. Stand on a platform with your left foot, ensuring the arch and heel of your foot are suspended off the edge. Use your right hand to grasp something stable for support. Exhale as you raise your left heel by extending your ankle (plantar flexion). Hold the raised position for a count of two. Inhale as you slowly lower your heel (dorsiflexion), feeling a mild stretch in your calf. Hold the lowered position for a count of one. Repeat the motion for the desired number of repetitions, then switch to your right leg.

Exercise ID: 00457

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Form First: Always prioritize maintaining proper form over lifting heavier weights. Proper alignment ensures you target the calf muscles effectively and reduce the risk of injury.
Control Your Movement: Perform the exercise in a slow and controlled manner. Avoid using momentum to lift the heel, as this reduces the effectiveness of the movement.
Full Range of Motion: Make sure you achieve a full range of motion by lowering your heel below the level of the step and then rising as high as you can onto your toes. This maximizes muscle engagement.
Balance Support: Use a stable object for support if needed, but try to minimize reliance on it for balance over time as strength and stability improve.
Engage the Core: Always keep your core engaged to maintain better posture and balance throughout the exercise.
Moderate Weights: Start with lighter weights to master the technique before gradually increasing the load. Overloading can compromise form and increase the risk of injury.
Foot Positioning: Position your working foot properly on the edge of the step, so your heel can drop below the step’s level for a full stretch and contraction.
Gradual Increase: Progress slowly by either increasing weights or reps to avoid straining your calf muscles.
Balanced Development: Alternate legs to ensure balanced muscle development. Don't rush through the exercise for each leg; take time to work each calf equally.
Mind-Muscle Connection: Focus mentally on your calf muscles during the exercise. This helps enhance muscle activation and the overall effectiveness of the workout.

Exercise overview

Exercise tips and tricks

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