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Coach Kouwenhoven

Core exercise - Calf raise (single leg)

Strength exercise for the calf complex

- lower leg muscles
- Achilles tendon

Proper form

Step 1: Start by standing on a block of wood, step stool, or small platform. You’ll need to choose which foot to start with, then place the ball of that foot on the raised surface.

Step 2: Next, you’ll need to bend your other leg at the knee and hook your foot around the calf of your standing leg, resting all of your weight on one leg. Straighten the target leg and stretch out the calf for a moment before beginning.

Step 3: Hold onto the wall to maintain balance throughout the exercise.

Step 4: Keep your standing leg straight and lower the heel towards the floor, but don't touch the floor. Hold for 1-2 seconds before returning to the up position.

Step 5: Slowly push yourself upwards using the ball of your standing foot. Your leg must remain straight as you move onto your toes. Go as high as you can and hold for 1-2 seconds. Squeeze your calf as you hold the top position.

Step 6: Slowly glide back to the starting position, ready to repeat the single leg calf raises. You should be aiming to complete 15-20 reps before switching to the other foot.

Tips

- Squeeze the calf and hold for 1-2 seconds at the up and down positions. Use a small platform.

- To start, complete this exercise with 2-3 sets of 15-20 reps for each leg.

- Use a dumbbell for additional resistance.





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