Advanced Workout
One Leg Calf Raise
The One Leg Calf Raise is an exercise you should be familiar with at this point in your advanced-level training. To perform this exercise you will need a wall or stair.
Hold the wall or stair rail to help you maintain your balance.
Take the foot that you're not exercising and place it behind the knee of the leg that you are exercising.
With the foot that you are exercising, stand up on your toes so that your heel comes off the ground. Slowly return your heel back to the starting position.
To make this an advanced-level exercise, hold a dumbbell in the hand that is not supporting your balance.
I would suggest starting with a 5 to 10 pound dumbbell, but you should hold a weight that permits you to perform no more than 20 to 25 calf raises.
Make sure your calf muscles are warm by performing a warm up set of One Leg Calf Raises without dumbbells to prevent an injury to your Achilles tendon.
Next Advanced Exercise: Triceps Kickback »
Tips for One Leg Calf Raise
1. Calf raises are best performed when wearing a shoe, because the shoe helps support your foot doing this exercise.
2. You will likely feel calf soreness if you decide to use a dumbbell while performing the One Leg Calf Raise. This occurs because the increase in weight is a progression that will likely result in microscopic muscle fiber tears that are normal in muscle building. Soreness should improve after three to four days. If soreness does not improve contact your physician.
3. Perform 3 sets of 20-25 repetitions.