Single-leg calf raise: stubborn calves? Blow them up with this unilateral move

Muscle & Fitness, August, 2006 by David Sandler

EXECUTION

* Grasp a heavy dumbbell in one hand and hold it straight down at your side.

* Step onto the ledge of a sturdy platform (at least 6 inches high) with the balls of both feet. With your free hand, grasp a fixed support bar for balance. Keep your chest up, abs tight and your eyes focused forward.

* Keep your working leg (dumbbell side) straight as you bend and cross your nonworking leg behind the working calf. Concentrate on maintaining perfect balance, keeping the dumbbell steady at your side.

* Slowly lower your heel toward the floor until it can go no farther; hold briefly, feeling a good stretch in the calf.

* Without bouncing, forcefully press through the ball of your foot to drive your body up as high as possible. Hold the peak contraction for a two-count before lowering your heel and repeating for reps.

* Once you complete all reps, repeat on the other side.

TIPS

* Before starting this exercise with a dumbbell, try it with just your bodyweight to make sure your form is correct.

* If you don't have a step or box, try using the spotter's platform on an incline bench.

* Don't twist or lean to either side during the exercise. Doing so reduces body balance and compromises safety as well as the efficiency of the exercise.

* Establish a rhythm but don't use momentum to get through each rep. Aim for 2-3 seconds down and 1-2 seconds up with a minimum pause of two seconds at the top.

* Try different foot positions to emphasize different parts of the calf muscles. Some research shows that pointing your toes in hits the lateral head of the gastroc and pointing your toes out hits the medial head of the gastroc more strongly.

* Keep your working leg straight throughout the exercise. Bending your knee shifts some of the muscular emphasis to the underlying soleus.

PRIMARY MUSCLES INVOLVED

Two major muscles are involved in the single-leg calf raise.

MUSCLE                  LOCATION                  MOVEMENT

[orange] Gastrocnemius  Back of lower leg         Extends ankle

[Light orange] Soleus   Back of lower leg,        Extends ankle
                        underneath gastrocnemius

RELATED ARTICLE: THE LIFT LOWDOWN

When: As your first or second calf exercise, either at the beginning or end of any training day.

With: Seated calf raises. For added challenge and variety, do them one leg at a time as well.

How: Perform 3-4 sets of 8-25 reps each leg, resting 60-90 seconds between sets.

RELATED ARTICLE: LAST REP

It's challenging for many bodybuilders to gain size in their lower legs. And because of the resilient nature of the calf muscles, remaining diligent and consistent in your calf training affords the best opportunity for growth. Be sure you also include seated calf raises in your training repertoire to ensure the best overall calf development. Experiment with volume, load, exercise selection and frequency to help determine your personal ideal strategy for lower-leg size.

BY DAVID SANDLER, MS, CSCS

David Sandler, MS, CSCS, is the director of StrengthPro, Inc., a South Florida-based sports-performance consulting group. For more information, visit strengthpro.com