Elevación de pantorrilla de pie a una pierna

Levantamiento de pantorrillas de pie (sin equipo) (ambas piernas)

Male

One Leg floor Calf Raise

Muscles involved

To master the One Leg floor Calf Raise, you do not need heavy weights because using your own bodyweight is more than enough to challenge your calves. Building confidence in your technique comes down to controlling the full range of motion. Feel your calf muscle contract hard at the very top of the extension and avoid bouncing at the bottom. You know you are performing a great set when you lock in a deep stretch on the downward phase and pause briefly at the peak. When you feel that clean, intense burn without sacrificing control, you know your form is spot on for solid leg gains.

How to do it

1. Stand on the edge of a low step, holding a wall for balance, and place the ball of your right foot on the edge, with your left foot lifted off the floor. 2. Press through the ball of your right foot to raise your heel as high as possible. 3. Pause at the top, squeezing your right calf muscle. 4. Slowly lower your right heel down until you feel a stretch in your calf, then repeat.

Equipment required

Peso corporal

Muscles worked

Tips

- Hold onto a wall for balance, but do not use it to pull yourself up. - Press through the ball of your foot, focusing on the big toe. - Squeeze your calf at the top of the movement. - Lower your heel below the step to get a full stretch.