Cable Standing Single Leg Calf Raise

Description:

Cable Standing Single Leg Calf Raise is a calf-strengthening exercise that focuses on one leg at a time. Using a cable machine with the low pulley positioned slightly behind your heel and a 2-4″ block or slant board, this exercise targets the calf muscles, specifically the gastrocnemius. It enhances calf strength, balance, and muscular definition.

Benefits:

• Builds calf muscle strength and endurance individually for balanced development.
• Enhances calf muscle definition and shape.
• Improves balance and stability by targeting each calf independently.
• Strengthens ankle muscles and tendons.

Profile:

Equipment:	Cable Machine, 2-4″ Block or Slant Board
Type:	Cable Machine
Tempo:	2-0-2-0
Level:	Intermediate to Advanced

Muscles:

Classification:

Type:	Isolation
Mechanics:	Cable
Force:	Push

Instructions:

• Step 1: Firmly grasp the cable machine handle with one hand and step into position.
• Step 2: Position the low pulley of the cable machine slightly behind your heel.
• Step 3: Stand upright with one foot on a 2-4″ block or slant board, toes pointing forward.
• Step 4: Keep your core engaged and maintain proper posture throughout the exercise.
• Step 5: Push through the ball of your foot to raise your heel as high as possible, flexing your calf muscle.
• Step 6: Lower your heel back down in a controlled manner, feeling a stretch in your calf.
• Repeat the movement for the desired repetitions on one leg before switching to the other.

Common Mistakes:

• Using excessive weight, compromising form and balance.
• Not fully extending the calf at the top of the movement.
• Allowing the heel to drop too quickly, missing the eccentric phase of the exercise.
• Leaning excessively to one side or forward during the exercise.

Ensure proper form and balance by selecting an appropriate weight, maintaining a controlled tempo, and focusing on the full range of motion.

Variations:

• Cable Standing Calf Raises (Both Legs) – Perform the exercise with both feet on the block or slant board simultaneously.
• Dumbbell Standing Calf Raises – Substitute the cable machine with a dumbbell in one hand for added resistance.

Safety Tips:

• Start with a light weight to ensure proper form and balance.
• Use a mirror or spotter for feedback on your form.
• If you experience pain or discomfort, stop the exercise and consult with a trainer or healthcare professional.

Additional Information:

Cable Standing Single Leg Calf Raise is an effective exercise to isolate and strengthen your calf muscles individually. Incorporate it into your lower body or calf-focused workout routine for balanced calf development and improved calf definition.