Eccentryx / Exercise Atlas / legs
Single-leg calf raise (BW, full ROM, 3 s eccentric)
Step edge, one foot, rise fully, lower 3 s until heel drops below step.
Muscles
- Primary
- calves
- Supporting
- soleus, tibialis anterior
Mechanics
- Pattern
- ankle extension
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Single-leg DB calf raise (full ROM)
- Standing calf raise (both legs)
- Foam roll: calves and soleus