Perform a single-leg standing heel raise on a leverage machine, rising onto the ball of the foot to plantarflex the ankle and load the calf muscles.
How to do the Single Leg Standing Calf Raise (Machine)#
- Load the machine appropriately and place the ball of one foot on the foot platform with your heel hanging free; keep the other foot off the platform for balance.
- Stand tall and brace your core while keeping the working knee steady and the torso upright.
- Drive through the ball of your foot to raise your heel as high as possible, contracting the calf.
- Hold the top position briefly to emphasize the contraction.
- Lower your heel slowly and under control until you feel a full stretch in the calf, then repeat.
Muscles worked#
- Primary: Calves
Common mistakes#
- Bouncing at the bottom or using momentum to get up.
- Letting the ankle roll inward or outward during the raise.
- Allowing the torso to lean or the knee to shift forward.
- Dropping the heel too quickly on the descent instead of controlling it.
