Cable Standing One Leg Calf Raise
- Zielmuskel
- Gastrocnemius
- Synergistenmuskeln
- Soleus
- Equipment
- Cable
- Körperregion
- Calves
- Typ
- Strength
The cable standing one leg calf raise is a single-leg lower-body exercise that targets the gastrocnemius, the large two-headed muscle that shapes the upper calf, with assistance from the soleus underneath. Performed standing at a cable stack, it lets you load one calf at a time to even out side-to-side strength and balance while keeping constant tension through a full range of motion.
Cable Standing One Leg Calf Raise: So führst du sie aus
- 1Set the cable pulley to a low position and attach a single handle or belt; stand close to the stack and take the load on the working side (hold the handle on the working-leg side or clip the belt at your hip).
- 2Place the ball of your working foot on a low step, weight plate, or block so your heel can drop below it; let your other foot hover or rest lightly for balance.
- 3Hold the upright frame with your free hand for support and stand tall with your knee on the working leg kept straight but not locked.
- 4Lower your heel under control until you feel a stretch through the calf at the bottom.
- 5Drive through the ball of your foot and rise onto your toes as high as possible, squeezing the calf at the top.
- 6Pause briefly at the top, then lower under control back to the stretched position.
- 7Complete all reps on one leg, then switch the cable and foot position to train the other side.
- 8Return the foot to the floor and lower the cable back to the stack with control.
Technik-Tipps
- Keep the working knee straight throughout to bias the gastrocnemius, since it crosses the knee and works best with the leg extended.
- Use the elevated surface to get a full range — let the heel sink low for the stretch and press all the way onto the big toe at the top.
- Move at a controlled tempo and pause at the top of each rep rather than bouncing out of the bottom.
- Use your free hand only for balance, not to pull yourself up; let the calf do the work.
- Match the reps and load on both legs so you don't reinforce a side-to-side imbalance.
Häufige Fehler
- Bouncing out of the bottom using the tendon's stretch reflex, which cuts the calf's time under tension and risks straining the Achilles.
- Cutting the range short and only doing partial reps, which leaves the gastrocnemius undertrained at both the stretch and the contraction.
- Bending the working knee, which shifts the load off the gastrocnemius and onto the soleus.
- Leaning on the support hand to heave the weight up, which turns it into a pulling motion instead of a calf raise.
- Letting the ankle roll outward so you push through the little toe; keep pressure through the big-toe side for a stable, full contraction.
Häufig gestellte Fragen
What muscles does the cable standing one leg calf raise work?
It primarily works the gastrocnemius, the large muscle that forms the bulk of the upper calf, with the soleus assisting underneath. Training one leg at a time also recruits the smaller stabilizers around the ankle.
Why train one leg at a time instead of both?
Single-leg work exposes and corrects side-to-side strength imbalances and forces each calf to handle the full load on its own. It also challenges balance and ankle stability more than a two-leg raise.
Should my knee be straight or bent?
Keep the working knee straight but not locked. The gastrocnemius crosses the knee, so a straight leg targets it best; bending the knee shifts the work onto the soleus.
How many sets and reps should I do?
Calves respond well to higher reps, so 3–4 sets of 10–15 reps per leg is a sensible default. Use a load that lets you reach a full stretch and a hard squeeze on every rep.
What's a good alternative to the cable standing one leg calf raise?
A single-leg standing calf raise with a dumbbell, a standing calf raise machine, or a two-leg cable calf raise all train the same muscles. The cable version keeps constant tension and is easy to load one side at a time.
