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Cable Single-Leg Calf Raise
A unilateral cable exercise targeting the calves for strength, hypertrophy, and balance; performs plantarflexion to address imbalances and enhance ankle stability.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a single handle to the low pulley of a cable machine and place a 2-4 inch step in front. Stand facing the machine with one foot on the step's edge, heel hanging off, and grasp the handle with the same-side hand.
- Engage core and maintain upright posture.
- Push through the ball of your foot to raise heel high, fully extending ankle.
- Squeeze calf at top and hold briefly.
- Slowly lower heel below step level for deep stretch.
- Keep slight knee bend and avoid bouncing.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through ball of foot
- Squeeze calves at top
- Control the descent
- Knees soft, not locked
- Stay tall
- Use core for balance
Breathing
Inhale as you lower your heel, exhale as you raise it while bracing core.
Tempo
3-1-2
Range of Motion
Lower heel below step for full stretch to full ankle extension at top.
Safety
Safety Notes
- Start with light weight
- Use support for balance
- Avoid pain in Achilles
- Keep knee slightly bent
- Stop if ankle discomfort
- Warm up ankles first
Spotting
Use machine frame or wall for light balance support; no spotter needed as it's low-risk isolation.
Common Mistakes
- Bouncing at bottom
- Leaning excessively
- Incomplete range
- Locking knees
- Swinging body
- Uneven weight distribution
When to Avoid
- Achilles tendonitis
- Ankle instability
- Recent calf strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic balance control
Build Up First
- Familiarity with standing calf raises
- Ability to maintain single-leg stance
Also known as
Single-Arm Cable Calf Raise, Cable One-Leg Calf Raise, Standing Single-Leg Cable Calf Raise
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