A seated single-leg calf raise with the Smith bar resting across one thigh, biasing the soleus through the bent-knee position while fixing side-to-side imbalances.
하체머신Ankle plantar flexion
시작
끝
주동근
가자미근
협응근
비복근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
01Place a flat bench under the Smith bar and set the bar just above thigh height when seated.
02Sit with the ball of the working foot on a block or plate, knee bent to about 90 degrees.
03Pad the bar and position it across the lower thigh, close to the knee.
04Rotate the bar to unrack while holding it steady with both hands.
수행
01Let the heel sink below the block for a full stretch.
02Press through the ball of the foot to lift the knee and bar as high as possible.
03Hold the top contraction for a second.
04Lower slowly back into the stretch and repeat.
체크포인트
-Knee stays near 90 degrees so the soleus does the work.
-Bar sits over the lower thigh, not on the kneecap.
-Heel travels through the full stretch and full lift each rep.
-Torso stays upright without rocking to hoist the bar.
흔한 실수
-Resting the bar directly on the kneecap without padding.
-Bouncing out of the bottom stretch.
-Rocking the body to lift the weight instead of the calf.
-Skipping the block and losing the stretched half of the range.
프로그래밍 노트
-Use 3 to 4 sets of 12 to 20 reps per leg; the soleus responds to higher reps.
-Pair with a straight-knee calf raise to cover both calf muscles.
