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One Leg Floor Calf Raise

One Leg Floor Calf Raise

The One Leg Floor Calf Raise is a fantastic exercise that targets and strengthens the calf muscles. As the name suggests, this exercise is performed on one leg, making it a great choice for developing balance and stability in addition to building calf strength. The primary muscle group targeted by this exercise is the gastrocnemius, which is the larger muscle of the calf. Additionally, it also engages the soleus muscles, which lie beneath the gastrocnemius. Strong calf muscles are essential for various activities, such as running, jumping, and walking. Performing the One Leg Floor Calf Raise requires no equipment, which makes it a convenient exercise to add to your home or gym routine. It can easily be modified to suit your current fitness level by adjusting the range of motion or adding weights. Incorporating the One Leg Floor Calf Raise into your workout routine can help to improve strength, stability, and overall lower body performance. However, as with any exercise, proper form and technique are crucial for maximizing results while minimizing the risk of injury. Remember to start with a proper warm-up, and if you experience any pain or discomfort, consult with a fitness professional to ensure you are performing the exercise correctly. Keep challenging yourself and enjoy the benefits of stronger, more defined calf muscles!


  • Stand with one foot flat on the floor and the other foot lifted slightly off the ground.
  • Raise your heel off the ground as high as you can, keeping your toes on the floor.
  • Pause for a moment at the top of the movement, feeling the contraction in your calf.
  • Slowly lower your heel back down to the starting position.
  • Repeat for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight or no weight at all before gradually increasing the resistance.
  • Make sure to fully extend your ankle and go through a full range of motion during the exercise.
  • Control the movement both on the way up and on the way down to maximize the benefits.
  • Keep your standing leg slightly bent to avoid locking out the knee.
  • Maintain a slow and controlled tempo to fully target and engage the calf muscles.
  • Add variety to your calf training routine by incorporating different foot positions and angles.
  • Gradually progress the exercise by increasing the number of reps or sets over time.
  • Listen to your body and rest as needed to prevent any overuse injuries.

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