Single Leg Calf Raise
The Single Leg Calf Raise primarily works the Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a bodyweight isolation exercise at intermediate difficulty.
A bodyweight isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gastrocnemius (Medial) |
| Secondary | Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gastrocnemius (Medial) (calves)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
Instructions
- Preparation: Position toes and balls of feet on calf block or elevation with heels and arches extending off. Place hand or hands on support for balance. Lift one leg to rear by bending knee. Execution: Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg. Comments: Keep knee straight throughout exercise or bend knee slightly only during stretch. Quadriceps serve as synergist muscle if knee is bent slightly during stretch. SeeCalf Exercise Analyses.
Alternative Exercises
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