라이브러리로시작 
끝 
운동 라이브러리
Standing One-Leg Cable 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.
하체케이블Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근코어
장비
케이블
패턴
Ankle plantar flexion
준비 자세
- 01Set the pulley to its lowest position with a single handle.
- 02Hold the handle in the hand on the same side as the working leg, arm straight at your side.
- 03Place the ball of the working foot on a low block, heel hanging off.
- 04Hook the free foot behind the working ankle and steady yourself on the frame with the other hand.
수행
- 01Lower the heel slowly until the calf reaches a full stretch.
- 02Pause in the bottom without bouncing.
- 03Press up onto the ball of the foot as high as possible.
- 04Squeeze at the top, then lower for the next rep.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.