Cable Standing One Leg Calf Raise

Muscles worked

Setup

1. Place a weight plate or calf block on the floor in front of a low cable pulley.
2. Attach a D-handle to the pulley and hold it in the hand on the same side as the working leg.
3. Position the ball of your working foot on the edge of the plate with your heel hanging off.
4. Lightly hold the cable machine frame with your free hand for balance.

How to do it

1. Inhale and slowly lower your heel toward the floor until you feel a deep stretch in your calf.
2. Exhale and drive through the ball of your foot to raise your heel as high as possible.
3. Pause for one second at the top of the movement, squeezing the calf muscle hard.
4. Lower the weight back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep the working knee slightly soft but do not bend or straighten it during the rep.
• Ensure the cable stays close to your body to maintain a vertical line of pull.
• Avoid using your non-working leg or the balancing hand to assist the lift.
• Move strictly vertically without rocking your torso forward or back.

Pro tips

• Focus on driving through the big toe during the concentric phase to maximize medial gastrocnemius engagement.
• Pause at the bottom stretch for two seconds to dissipate the Achilles tendon's elastic energy, forcing the muscle to do more work.

Make it harder

• Perform a 1.5-rep style: go all the way up, halfway down, back to the top, then all the way down.
• Increase the height of the platform to deepen the stretch at the bottom of the movement.

Frequently asked

What muscles does the cable standing one leg calf raise work?

The cable standing one leg calf raise primarily targets the calves, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the cable standing one leg calf raise?

The cable standing one leg calf raise uses cable.

Is the cable standing one leg calf raise good for beginners?

The cable standing one leg calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques