Description:

Standing Single Leg Calf Raises are a bodyweight exercise that focuses on strengthening the calf muscles individually. By performing this exercise with your toes on a 2-4″ block or slant board, you can effectively target and develop your calf muscles, one leg at a time.

Benefits:

• Strengthens the calf muscles for improved lower leg function.
• Enhances calf muscle definition and balance.
• Helps correct muscle imbalances between the calves.
• Improves ankle stability.

Profile:

Equipment:	2-4″ Block or Slant Board
Type:	Bodyweight
Tempo:	2-0-2-0
Level:	Beginner to Advanced

Muscles:

Classification:

Type:	Isolation
Mechanics:	Bodyweight
Force:	Push

Instructions:

• Step 1: Stand with the balls of one foot on a 2-4″ block or slant board.
• Step 2: Keep your supporting foot off the ground, hovering slightly behind your working leg.
• Step 3: Maintain a straight back and engage your core muscles for balance.
• Step 4: Place your hands on a stable surface or hold onto a support for balance.
• Step 5: Slowly push through the ball of your working foot to raise your heel as high as possible.
• Step 6: Contract your calf muscle at the top of the movement.
• Step 7: Lower your heel back down below the block’s level to stretch the calf muscle fully.
• Repeat the movement for the desired repetitions on one leg, then switch to the other leg.

Common Mistakes:

• Using excessive force or momentum instead of controlled movements.
• Not maintaining proper balance and using support when necessary.
• Not achieving a full range of motion by not raising the heel high enough or not lowering it low enough.

Perform this exercise with a focus on control and balance, ensuring that you engage the calf muscle fully with each repetition.

Variations:

• Standing Calf Raises
• Seated Calf Raises
• Smith Machine Donkey Calf Raise
• Smith Machine Standing Calf Raise
• Dumbbell Standing Calf Raises

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Perform this exercise on a stable and non-slip surface.
• Start with a small range of motion to prevent overstretching or straining the calf muscle.
• If you experience any pain or discomfort, stop the exercise immediately and consult with a trainer.

Additional Information:

Standing Single Leg Calf Raises with your toes on a 2-4″ block or slant board are an effective way to isolate and develop your calf muscles. Whether you’re a beginner or an advanced fitness enthusiast, this exercise can help you achieve strong and well-defined calf muscles, improve balance, and correct muscle imbalances between your calves.

EXERCISES