Single-leg calf raise (BW, full ROM, 3 s eccentric)
Step edge, one foot, rise fully, lower 3 s until heel drops below step.
family=calf raise bw full rom 3 s eccentricpattern=ankle extensionforce=pushmechanic=isolationequipment=body_weight
Muscles
- Primary
- calves
- Supporting
- soleus, tibialis anterior
Mechanics
- Pattern
- ankle extension
- Equipment
- bodyweight
- Geometry
- Variable Range
- Target feel
- Full calf stretch at the bottom, hard contraction at the peak.
- Progression
- Add a dumbbell in the opposite hand once 15+ reps are controlled.
- Regression
- Use both feet with full ROM before isolating to single-leg.
Watch for
- Bouncing through the bottom without the 3 s eccentric
- Gripping a support to unload
- Partial ROM stopping short of the stretch
Equipment context
Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.
Substitutions
- Single-leg DB calf raise (full ROM)
- Standing calf raise (both legs)
- Foam roll: calves and soleus
Related exercises
Progression ladder
- Beginner / regression: Use both feet with full ROM before isolating to single-leg.
- Standard: Single-leg calf raise (BW, full ROM, 3 s eccentric)
- Advanced / progression: Add a dumbbell in the opposite hand once 15+ reps are controlled.
Atlas metrics
- Movement pattern
- ankle extension
- Primary target
- calves
- Supporting muscles
- soleus, tibialis anterior
- Equipment
- bodyweight
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Single-leg calf raise (BW, full ROM, 3 s eccentric)?
- Step edge, one foot, rise fully, lower 3 s until heel drops below step.
- What should I feel during Single-leg calf raise (BW, full ROM, 3 s eccentric)?
- Full calf stretch at the bottom, hard contraction at the peak.
- What are common mistakes with Single-leg calf raise (BW, full ROM, 3 s eccentric)?
- Bouncing through the bottom without the 3 s eccentric; Gripping a support to unload; Partial ROM stopping short of the stretch
- How do I progress Single-leg calf raise (BW, full ROM, 3 s eccentric)?
- Add a dumbbell in the opposite hand once 15+ reps are controlled.
- What can I do instead of Single-leg calf raise (BW, full ROM, 3 s eccentric)?
- Single-leg DB calf raise (full ROM), Standing calf raise (both legs), Foam roll: calves and soleus
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- Movement family
- calf raise bw full rom 3 s eccentric
- Force type
- push
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 1 movement graph hop
- movement graph path: Single-leg calf raise (BW, full ROM, 3 s eccentric) -> Smith machine calf raise
- curated substitution in the Atlas
- same target muscle: calves