The band single leg reverse calf raise is a lower leg exercise that targets the calves, with secondary emphasis on the hamstrings and glutes. It uses a resistance band and requires balance and control as you raise your heel off the ground on one leg.
Also Works
HamstringsGlutes
How to Perform
1
Stand with your feet hip-width apart and place the band around the ball of your foot.
2
Hold onto a stable object for balance.
3
Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot.
4
Pause for a moment at the top, then slowly lower your heel back down to the starting position.
5
Repeat for the desired number of repetitions, then switch to the other leg.
Pro Tips
•Stand on the edge of a step on one foot and lower your toes below the step level against band resistance.
•Focus on the tibialis anterior (front of the shin) contracting as you raise your toes upward.
•Use a very light band because the tibialis anterior is a small muscle that fatigues fast.
Common Mistakes
•Using too thick a band, which overloads the small tibialis anterior muscle and causes form breakdown.
•Moving too quickly through reps instead of feeling the contraction in the front of the shin.
•Not going through a full range of motion by only lifting the toes a small amount.