Weighted Single Leg Calf Raise
The Weighted 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 plate isolation exercise at intermediate difficulty.
A plate isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Plate |
|---|---|
| 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: Hang weight from dip belt around waist. Position toes and ball of foot on calf block end of platform with heel and arch extending off. Place hand or hands on support for balance. Lift other 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. Use lighter load if you need to assist with hands used for support. SeeCalf Exercise Analyses.
Alternative Exercises
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