VIDEO DEMO
Long-pause single-leg raise
Progression of Seated Soleus Raise
PROGRESSION · HOW TO DO IT
Long-pause single-leg raise
These steps are written specifically for the Long-pause single-leg raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Long-pause single-leg raise. Sit with knees bent near 90 degrees, forefeet on a small step, and the load secured across the thighs.
- 02Move the pattern
Let the heels sink, then press the floor away through the balls of the feet to raise the heels.
- 03Match the demand
Complete one side at a time and keep the pelvis level instead of shifting into the support. Hold the named position without drifting, then exit it under control.
- 04Finish with control
Pause at the highest steady position and lower fully without letting the knees drift around. Pause high over the forefoot.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CALVES & ANKLES / 14
Long-pause single-leg raise
Sets: 3–4 · Reps: 12–25
Long-pause single-leg raise is a progression of Seated Soleus 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.
Bending the knee reduces gastrocnemius contribution and lets the soleus drive plantar flexion from bottom to top.