라이브러리로시작 
끝 
운동 라이브러리
One-Leg Floor Calf Raise
A single leg calf raise from flat floor that builds calf strength and ankle stability with no equipment, at a reduced range compared to a step version.
하체맨몸Ankle plantar flexion
주동근
비복근
협응근
가자미근전경골근코어
장비
맨몸
패턴
Ankle plantar flexion
준비 자세
- 01Stand tall on one foot on flat ground near a wall or rail for balance.
- 02Rest a fingertip or hand lightly on the support.
- 03Hook the free foot behind the working ankle or bend it up behind you.
- 04Keep the working knee straight and weight over the ball of the foot.
수행
- 01Press through the ball of the foot to raise the heel as high as possible.
- 02Squeeze the calf hard at the top for a second.
- 03Lower the heel back to the floor under control.
- 04Complete all reps, then switch legs.
체크포인트
- -The ankle rises straight up without rolling out toward the little toe.
- -The support hand gives balance only, not upward assistance.
- -The knee stays extended throughout the rep.
- -Every rep reaches a consistent maximum height.
흔한 실수
- -Pushing down on the support to unload the calf.
- -Bouncing fast half reps instead of full controlled ones.
- -Letting the ankle wobble and roll outward at the top.
- -Bending the knee to sneak in quad drive.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps per leg, taken close to failure since load is limited.
- -Progress to a step for extra range, or hold a dumbbell in the same-side hand.
- -Slow 2 to 3 second lowering phases increase the training effect without equipment.