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Cable Standing One Leg Calf Raise

Cable Standing One Leg Calf Raise

The Cable Standing One Leg Calf Raise is a fantastic exercise that targets your calf muscles, giving them a thorough workout for strength and definition. It's a simple yet effective movement that can be performed using a cable machine at the gym or even with resistance bands at home. This exercise primarily targets the gastrocnemius and soleus muscles, which make up the calf complex. Strong calf muscles are not only essential for aesthetics but also for overall lower body strength and stability. Whether you're an athlete looking to improve your performance or simply want to tone and sculpt your calves, this exercise is perfect for you. By performing the Cable Standing One Leg Calf Raise, you'll engage your stabilizer muscles, improve ankle mobility, and strengthen the muscles in your feet and lower legs. Additionally, this exercise helps in improving balance and coordination, which translates into better overall athletic performance and reduces the risk of injury. Remember, proper form is crucial for getting the maximum benefits from this exercise. Focus on maintaining a straight, upright posture throughout the movement, and keep your core engaged for stability. Gradually increase the weight or resistance as your calf muscles become stronger, but never compromise proper form for heavier loads. Incorporate the Cable Standing One Leg Calf Raise into your leg or full-body workout routine, aiming for 2-3 sets of 10-15 repetitions on each leg. Adjust the cable or resistance band height to your comfort level, ensuring a full range of motion with a controlled movement both on the way up and down. Enjoy the burn and feel the results as you develop strong, sculpted calves with this fantastic exercise!


  • Stand in front of a cable machine with a cable attachment positioned at the bottom.
  • Hold onto the cable attachment with one hand for support.
  • Place your other hand on your hip.
  • Engage your core and lift one leg off the ground, balancing on the other leg.
  • Keep your knee slightly bent on the balancing leg.
  • Raise your heel off the ground as high as possible, squeezing your calf muscle.
  • Pause briefly at the top of the movement and then slowly lower your heel back to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Gradually increase the weight you're using as you become stronger and more comfortable with the exercise.
  • Engage your core and maintain proper posture throughout the movement.
  • Focus on the mind-muscle connection by squeezing your calf muscles at the top of each repetition.
  • Perform the exercise in a controlled manner, avoiding any bouncing or jerking movements.
  • Incorporate a variety of foot positions, such as toes pointed inward or outward, to target different areas of the calf muscles.
  • Ensure that the cable attachment is securely in place before starting the exercise.
  • Warm up your calf muscles with dynamic stretches or by performing a few sets of light calf raises prior to attempting the cable standing one leg calf raise.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.
  • Include this exercise as part of a well-rounded calf training routine that includes a mix of other calf exercises.
  • Stay consistent with your workouts and progressively challenge yourself over time for optimal results.

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