One-Leg 45 Degree Calf Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Calves
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Leg 45 Degree Calf Raise is an isolation exercise designed to target the calf muscles, specifically the gastrocnemius and soleus. Performed on a 45-degree leg press machine, it involves pressing the weight upward using one foot while keeping the other foot off the platform. The movement emphasizes full range of motion, with a slow and controlled stretch at the bottom and a powerful contraction at the top. This exercise helps build strength, endurance, and definition in the calves while improving balance and stability. As it isolates the calves, there are no secondary muscle groups engaged, making it an excellent option for focused calf development. Proper technique and adequate warm-up are essential to prevent strain or injury.
How to Perform
Adjust the 45-degree leg press machine by loading the appropriate weight for your fitness level. Sit comfortably on the seat, ensuring your back is fully supported.
Position the ball of your left foot securely on the lower edge of the foot plate, aligned centrally, while keeping your heel off the platform.
Extend your leg to press the weight upward, then carefully unlock the safety mechanism using the handles located beside the seat.
Begin by lowering your heel slowly to allow your toes to flex back as far as your range of motion allows. This will serve as your starting position.
While keeping your leg straight and without bending the knee, push through the ball of your foot to lift the weight, extending your toes upward as high as possible.
Pause briefly at the top of the movement, contracting your calf muscles for maximum engagement.
Gradually lower the weight in a controlled manner, returning to the starting position while maintaining tension in the calf.
Complete the desired number of repetitions on your left leg, then switch to your right leg and repeat the same steps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with the weaker side of your body, as it’s generally recommended to train the less dominant leg first. For most people, this will likely be the left calf.
Position the balls of your feet precisely at the edge of the footplate. Placing them too far in will reduce the difficulty of the exercise.
Ensure you are using the full range of motion by allowing your toes to drop as low as your flexibility allows before pushing them upward as high as possible.
Maintain a slow and controlled tempo throughout each repetition, avoiding any bouncing or jerking motions. Focus on mastering the movement with smooth transitions.
How Not to Perform
Avoid Locking Your Knees
Do not lock your knee at the top of the movement. Keeping your knee slightly bent throughout helps to prevent unnecessary strain on the joint and keeps the focus on the calves.
Do Not Use Momentum
Avoid swinging or jerking your body to lift the weight. Using momentum reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled, deliberate movements to fully engage the calf muscles.
Don’t Place Your Feet Too Far In
Placing the balls of your feet too far inward on the footplate will make the exercise easier and take the emphasis off the calves. Ensure your feet are positioned at the edge of the plate for maximum engagement.
Avoid Short Range of Motion
Don’t limit the movement by only partially raising or lowering your toes. Use a full range of motion, allowing your toes to drop as low as possible and then rise as high as you can to fully target the calves.
Do Not Rush the Reps
Speeding through the repetitions will not effectively engage the calf muscles. Perform each rep slowly and with control, allowing the muscles to fully contract at the top and stretch at the bottom.
Don’t Bounce at the Bottom
Bouncing the weight at the bottom of the movement can lead to strain on the tendons and reduce muscle activation. Instead, pause briefly at the bottom before moving upward to ensure a smooth and controlled motion.
Avoid Excessive Weight
Using too much weight can compromise your form and increase the risk of injury. Start with a manageable weight and focus on proper technique before increasing resistance.
Don’t Neglect Your Core Stability
Failing to engage your core can cause instability and lead to improper form. Keep your core tight and engaged to maintain balance and stability throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
