라이브러리로시작 
끝 
운동 라이브러리
Smith One-Leg Floor Calf Raise
A standing single-leg calf raise under the Smith bar from the floor, isolating one calf at a time with heavy, guided loading.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Set the Smith bar at standing shoulder height.
- 02Step under it with the bar across the upper traps and grip just outside the shoulders.
- 03Stand on one foot directly under the bar, working leg straight.
- 04Hook the free foot behind the working ankle or bend it up behind you.
수행
- 01Unrack and find balance on the working leg.
- 02Rise as high as possible onto the ball of the foot.
- 03Pause briefly at the top contraction.
- 04Lower the heel back to the floor under control and repeat.
체크포인트
- -Working knee stays straight so the gastrocnemius drives the movement.
- -Body rises straight up along the bar path with no lean.
- -Each rep reaches full height on the toes.
- -Hips stay level, not hitched toward the free leg.
흔한 실수
- -Bending the knee and bouncing the weight up.
- -Working from the floor without letting the heel settle fully between reps.
- -Doing short pulses at the top of the range only.
- -Loading beyond what allows a full one-legged range.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per leg, weaker leg first.
- -Floor-standing range is shorter than a block; add a 1 to 2 second top squeeze to compensate.
- -Progress to a small plate or block under the toes for a longer stretch over time.