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TRX Single-Leg Calf Raise
TRX-assisted unilateral calf raise targeting the gastrocnemius and soleus to build calf strength, ankle stability, and balance; ideal for addressing leg imbalances and endurance.
About Exercise
Equipment
Others
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
6
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
Adjust TRX handles to chest height and face the anchor. Grasp handles with overhand grip, lean back slightly for tension, and lift one foot off the ground while balancing on the ball of the other foot.
- Push through the ball of your working foot to rise onto your toes, lifting your heel high.
- Squeeze your calf at the top and hold briefly.
- Slowly lower your heel to the starting position, feeling a stretch.
- Keep your core engaged and body aligned throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through big toe
- Keep knees soft
- Core tight
- Avoid bouncing
Breathing
Inhale as you lower your heel, exhale as you rise onto your toes while bracing your core.
Tempo
2-1-2
Range of Motion
Lower heel until slight stretch below parallel with forefoot, rise until fully plantarflexed with knee softly extended.
Safety
Safety Notes
- Avoid if acute Achilles or ankle injury
- Start with partial range if mobility limited
- Ensure stable TRX anchor
- Engage core to prevent arching back
Spotting
No spotting required; use wall for additional balance if needed for beginners.
Common Mistakes
- Using momentum instead of control
- Locking knees
- Leaning excessively on TRX
- Incomplete range lowering
When to Avoid
- Acute ankle sprain
- Achilles tendonitis
- Severe balance issues
Flexibility Needed
- Adequate ankle dorsiflexion for stability
Build Up First
- Basic balance control
- Familiarity with TRX grip
Also known as
TRX One-Leg Calf Raise, Suspension Trainer Single Leg Calf Raise, TRX Unilateral Calf Raise
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