라이브러리로시작 
끝 
운동 라이브러리
Seated One-Leg Dumbbell Calf Raise - Palm Up
A single-leg seated calf raise holding the dumbbell on the thigh with a supinated palm-up grip, an alternative hold for isolating each soleus.
하체덤벨Ankle plantar flexion
주동근
가자미근
협응근
비복근후경골근전완 굴곡근
장비
덤벨
패턴
Ankle plantar flexion
준비 자세
- 01Sit on a bench with the ball of the working foot on a block or plate.
- 02Hold the dumbbell with the palm facing up and rest it across the working thigh just above the knee.
- 03Place the free foot flat on the floor out of the way.
- 04Set the working knee near 90 degrees with the heel free to drop.
수행
- 01Lower the heel into a full stretch below the block.
- 02Drive the heel up as high as possible through the ball of the foot.
- 03Pause at the top with the calf fully contracted.
- 04Control the descent back to the stretch and repeat before switching legs.
체크포인트
- -The palm-up hold keeps the dumbbell stable directly over the knee.
- -Every rep travels from a deep stretch to a full rise.
- -The free leg does not push.
- -Tempo stays smooth with no bouncing.
흔한 실수
- -Letting the wrist tire and the dumbbell slide up the thigh.
- -Cutting the bottom stretch short.
- -Using leg drive from the resting foot.
- -Rushing reps without a top pause.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps per leg, weaker side first.
- -Wrist comfort caps the load; prioritize slow tempo and pauses over heavier dumbbells.
- -Rotate grip styles between sessions if the hold becomes the limiting factor.