Description

The band single leg calf raise is a unilateral calf exercise that targets the soleus muscle in the calf.

Starting Position

Begin by attaching a resistance band to a stable anchor point and loop the other end around the working foot. Stand tall with the working foot flat on the floor and the other foot raised slightly off the ground.

Technical Execution

Slowly raise the heel of the working foot by pushing through the ball of the foot, lifting the heel as high as possible. Pause at the top of the movement and then slowly lower back down with control.

Range of Motion

Focus on a full range of motion by lowering the heel below the level of the step or floor before raising it up.

Variations

To increase the difficulty, use a stronger resistance band or perform the exercise on an elevated surface to increase the range of motion.

Common Mistakes

Common mistakes include using momentum to lift the heel, not fully extending the ankle, and not controlling the movement.

Practical Advice

Focus on a slow and controlled movement, squeeze the calf at the top of the movement, and maintain proper posture throughout.

Additional Notes

Ensure adequate warm-up of the calves before performing this exercise to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

calves

Secondary Muscles

ankle stabilizers