Single-Leg Band Calf Raise

준비 자세

1. 01Stand on one foot with the middle of a band trapped under the ball of that foot.
2. 02Pull the band ends up to shoulder height and hold them there.
3. 03Rest the free foot behind the working ankle or hold it off the floor.
4. 04Lightly touch a wall or rack with one hand if you need balance.

수행

1. 01Press through the ball of the foot and rise as high onto the toes as possible.
2. 02Pause at the top with the ankle fully extended.
3. 03Lower the heel under control to the floor or slightly below if on an edge.
4. 04Repeat all reps on one side before switching legs.

체크포인트

• -Weight stays over the big toe side of the foot, not rolled to the outside.
• -Knee stays straight so the gastrocnemius does the work.
• -Full pause at the top of every rep.
• -Band tension is maintained at shoulder height throughout.

흔한 실수

• -Bouncing out of the bottom instead of controlling the stretch.
• -Cutting the range short at the top.
• -Bending the knee and turning it into a partial squat.
• -Letting the ankle roll outward under fatigue.