Own Every Range
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VIDEO DEMO

Loaded single-leg calf raise

Progression of Calf Raise

YouTube · Exercise demonstrationDumbbell Chair-Supported Single-Leg Heel RaiseWatch the demonstration

PROGRESSION · HOW TO DO IT

Loaded single-leg calf raise

These steps are written specifically for the Loaded single-leg calf raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Loaded single-leg calf raise. Add only enough load to preserve the same range, tempo, and position as the easier version.

  2. 02
    Move the pattern

    Lower the heels slowly below the step, then press through the forefoot to rise as high as possible.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Finish tall over the big-toe side of the foot, pause, and begin the next slow heel drop. Finish over the big toe.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

CALVES & ANKLES / 13

Short rangeShort range

Loaded single-leg calf raise

Sets: 3–5 · Reps: 8–15

Loaded single-leg calf raise is a progression of Calf Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The straight knee emphasizes the gastrocnemius as it moves from a deep stretch into full shortening.