Enkel Leg Calf Raise

The Single-Leg Calf Raise is a simple but effective exercise to strengthen the calf muscles, especially the gastrocnemius and soleus. The exercise also improves balance and stability in the ankle, which is important for preventing injuries.

Correct Form and Technique

How to perform the Single-Leg Calf Raise correctly:

  1. Starting position: Stand on one foot, preferably with the toes on an elevation such as a step or block. Keep the other foot lifted.
  2. Movement: Push through your toes and lift your heel as high as you can, then slowly lower back down.
  3. Breathe: Exhale when you lift your heel and inhale when you lower it.

Common Errors

Avoid these mistakes to get the most out of the Single-Leg Calf Raise :

  • Collapse of the ankle: Ensure that the ankle remains stable throughout the movement.
  • Fast movement: Perform the movement slowly for maximum muscle activation.

Modifications and Variants

Adapt the exercise to your level:

  • Beginner level: Use support from a wall or chair for balance.
  • Advanced level: Hold a weight in your hand to increase resistance.

Repetitions and Sets

Aim for 3 sets of 12-15 repetitions per leg. This can be performed as part of a general lower body exercise routine.

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