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Cable Standing One Leg Calf Raise

A unilateral standing calf raise loaded by a low cable, letting each gastrocnemius work alone to expose and correct strength differences between legs.

LegsCableAnkle plantar flexion
GoLightWeight mediacable-standing-one-leg-calf-raise

Demonstration coming soon

Primary

Gastrocnemius

Secondary

SoleusTibialis posteriorCore

Equipment

Cable

Pattern

Ankle plantar flexion

Setup

  1. 01Set the pulley to its lowest position with a single handle.
  2. 02Hold the handle in the hand on the same side as the working leg, arm straight at your side.
  3. 03Place the ball of the working foot on a low block, heel hanging off.
  4. 04Hook the free foot behind the working ankle and steady yourself on the frame with the other hand.

Execution

  1. 01Lower the heel slowly until the calf reaches a full stretch.
  2. 02Pause in the bottom without bouncing.
  3. 03Press up onto the ball of the foot as high as possible.
  4. 04Squeeze at the top, then lower for the next rep.

Checkpoints

  • -Working knee stays straight through the whole rep.
  • -Ankle presses straight up without rolling outward.
  • -Hips stay level; no leaning into the support hand.
  • -Every rep hits the same full stretch and full rise.

Common mistakes

  • -Pushing through the support arm to assist the calf.
  • -Bouncing out of the stretched position.
  • -Shortening the range as fatigue builds.
  • -Letting the ankle collapse outward at the top.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps per leg, weaker leg first.
  • -Pause 1 to 2 seconds at the stretch to remove the bounce reflex.
  • -Progress load only when both legs complete equal clean reps.

Related exercises

Cable Standing Calf Raise

Cable / Legs

Dumbbell Single Leg Calf Raise

Dumbbell / Legs

Smith One Leg Floor Calf Raise

Machine / Legs

One Leg Floor Calf Raise

Bodyweight / Legs

Almost there

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