Elite Physique The New Science of Building a Better Body

One-Leg Calf Raise
Performing a one-leg calf raise from the floor is one of the most user-friendly calf
builders you’ll find. You can do this exercise literally anywhere, assuming you just want
to knock out as many reps as possible and don’t need to hold a weight in your hand.
This is an ideal high-frequency exercise to build your calves. The goal is to work up to
25 repetitions through a full range of motion with each leg, and then progress to the
elevated version covered next. Or you can keep adding reps until you reach 100 or
more. There really is no limit.
CALF TRAINING
HOW TO DO IT
1. Stand on your left leg approximately 12 inches (30 cm) in front of a wall, with
your right foot elevated about four inches (10 cm) off the ground and behind you.
Hold a dumbbell in your right hand, and rest your left fingertips lightly against
the wall to maintain balance. If you don’t have the strength for extra load, place
the fingertips of both hands against the wall (see figure a).
2. Push through the base of your left big toe to elevate your heel as high as possible
(see figure b). Focus on getting an intense calf contraction at the top of
the movement.
3. Slowly lower back to the starting position.
4. Perform all reps on the left leg, and then switch sides.
a
b
ADVANTAGE
This variation requires twice the muscle activation of the two-leg version.
It increases single-leg strength.
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