The three-way single-leg calf raise develops strength in the calves using different angles. The three ways include toes forward, toes pointing outward, and toes pointing inward. The benefit is that the different angles works all of the muscles fibers in the two main muscles in your calves: the gastroc and soleus.
Step by step instructions
Place the balls of your feet on a weight plate on the ground with your heels hanging off. If needed, stabilize yourself against a secure object. Lift one foot off of the plate and cross it behind your other calf, this is your starting position.
Turn the toes of the supporting foot outward and flex the calf while raising yourself up as high as possible. Lower back down to starting position. Point the toes forward and flex the calf while raising yourself up as high as possible. Lower back down to starting position. Then point your toes inward and flex your calf again.
Mistakes and Tips
- Keep the knees straight the entire movement.
- Be sure to squeeze your calf at the peak extension of the movement.
- Make sure to get a full stretch at the bottom of the movement.