Eccentryx / Exercise Atlas / legs
Single-leg DB calf raise (full ROM)
Step edge, one foot, DB in opposite hand, full ROM rise and controlled drop.
Muscles
- Primary
- calves
- Supporting
- soleus
Mechanics
- Pattern
- ankle extension
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Gastrocnemius at peak contraction, soleus loaded through the slow descent.
- Progression
- Increase DB weight or slow the eccentric to 5 s.
- Regression
- Remove the dumbbell and use bodyweight with full ROM.
Watch for
- Short ROM stopping before the heel drops
- Using body momentum to cheat reps
- Gripping for support to unload the calf
Substitutions
- Single-leg calf raise (BW, full ROM, 3 s eccentric)
- Seated calf raise
- Pogo hops