Band Single Leg Reverse Calf Raise

Setup

1. 01Anchor a band at a low point in front of you and loop it over the top of one foot.
2. 02Step back until the band is taut, standing on the heel side of that foot.
3. 03Shift your weight onto the heel of the working leg.
4. 04Hold a wall or rack lightly for balance.

Execution

1. 01Let the band pull the forefoot down and forward to the start position.
2. 02Pull the toes and forefoot up toward the shin as far as possible.
3. 03Pause briefly with the foot fully raised.
4. 04Lower the forefoot under control without letting the band yank it down.

Checkpoints

• -Heel stays planted as the pivot point for every rep.
• -Motion comes from the ankle, not from leaning the torso back.
• -Full pause at peak dorsiflexion.
• -Band tension is present even at the bottom of the rep.

Common mistakes

• -Rocking the whole body backward instead of moving the ankle.
• -Letting the band slip toward the toes and lose leverage.
• -Rushing the lowering phase.
• -Using so much tension the range becomes a tiny pulse.