Cable One Arm Single Leg Calf Raise
The Cable One Arm 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, Levator Scapulae, Quadratus Lumborum, Trapezius (Middle), Trapezius (Upper). It is a cable isolation exercise at intermediate difficulty.
A cable isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Cable |
|---|---|
| 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 Levator Scapulae (neck)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand facing low pulley with platform on floor. Bend over and grasp stirrup attachment with one hand. Stand on edge of platform and grasp support bar for balance. Position toes and balls of feet on platform with arches and heels extending off. Lift one leg up off of floor. Execution: Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Comments: Calf block or exercise step that will not overturn can be used as platform. Keep knee straight throughout exercise or bend knee slightly only during stretch. Quadriceps serve as synergist muscle if knees are bent slightly during stretch. SeeCalf Exercise Analyses.
Alternative Exercises
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