3-way Weighted Single-leg Calf Raise
- Primary muscles
- Calves
- Secondary muscles
- None
- Equipment
- Weighted
- Movement pattern
- None
Steps
- 1 Stand on one leg with the ball of your working foot on an elevated surface, such as a step or weight plate.
- 2 Hold a dumbbell in the hand opposite your working leg for resistance, or in both hands if preferred.
- 3 For the first way, position your working foot so your toes point straight forward.
- 4 Slowly raise your heel as high as possible, lifting your body by pressing through the ball of your foot.
- 5 Hold briefly at the top, then slowly lower your heel below the level of the step, feeling a stretch in your calf.
- 6 For the second way, reposition your working foot so your toes point inward, towards your other leg.
- 7 Perform the calf raise by lifting your heel as high as possible, then slowly lowering it below the step.
- 8 For the third way, reposition your working foot so your toes point outward, away from your body.
- 9 Complete the calf raise by lifting your heel as high as possible, then slowly lowering it below the step.
