Cable Standing One Leg Calf Raise
Also known as: standing cable one leg calf raise
Built around unbroken cable tension, Cable Standing One Leg Calf Raise earns a place on leg day and builds muscle you built on purpose.
How to do Cable Standing One Leg Calf Raise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold onto the cable machine for support.
- Lift one leg off the ground and balance on the other leg.
- Slowly raise your heel off the ground, lifting your body up onto your toes.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Cable Standing One Leg Calf Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing One Leg Calf Raise Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Standing One Leg Calf Raise
Swap Cable Standing One Leg Calf Raise For
Cable Standing One Leg Calf Raise — Frequently Asked Questions
How do you do the Cable Standing One Leg Calf Raise?
Stand facing a cable machine with your feet shoulder-width apart. Hold onto the cable machine for support. Lift one leg off the ground and balance on the other leg. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing One Leg Calf Raise work?
The Cable Standing One Leg Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing One Leg Calf Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing One Leg Calf Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Standing One Leg Calf Raise?
Try the Sled Forward Angled Calf Raise, Smith Seated One Leg Calf Raise or the Dumbbell Seated One Leg Calf Raise - Hammer Grip. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing One Leg Calf Raise the same as the standing cable one leg calf raise?
Yes. The Cable Standing One Leg Calf Raise is also commonly called the standing cable one leg calf raise. Different gyms and training programs label it differently, but "standing cable one leg calf raise" refer to this same movement.
