Also known as: Single Leg Standing Calf Raise, Unilateral Calf Raise
Intermediate
Bodyweight
Calf strength, ankle stability
Description
The Single Leg Calf Raise is an isolation exercise that targets the gastrocnemius and soleus muscles (calf muscles) through unilateral training. It develops ankle stability, calf strength, and balance critical for runners to maintain proper form and prevent injuries during prolonged running sessions.
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Benefits
Physical Benefits
- Develops calf muscle strength and endurance crucial for powerful push-off during running strides
- Improves ankle stability to protect against common running injuries like ankle sprains
- Strengthens the Achilles tendon, reducing risk of tendinopathy common in runners
Performance Benefits
- Enhances running economy by improving elastic energy return through the Achilles tendon and calf complex
- Increases stride power and efficiency during uphill running when calf engagement is maximized
- Improves balance and proprioception, leading to better foot landing mechanics and reduced injury risk
Unique Benefits
- Addresses muscle imbalances between legs that can lead to compensatory running mechanics and injuries
- Particularly effective for injury prevention in distance runners who experience calf fatigue in later miles
- Excellent for rehabilitation after Achilles or calf injuries while gradually rebuilding strength
Muscles Worked
Primary Muscles
- Gastrocnemius: Upper calf muscle engaged primarily when knee is straight
- Soleus: Deeper calf muscle that contributes significantly throughout the movement
- Tibialis posterior: Assists with stabilization and proper foot alignment
Secondary Muscles
- Foot intrinsic muscles: Provide stabilization and support during the exercise
- Anterior tibialis: Works eccentrically during the lowering phase
- Core and hip stabilizers: Engage isometrically to maintain proper alignment and balance
Prerequisites
Execution
Safety
Progressions
Pro Tips
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
