Many athletic events require explosive movements. These explosive movements are created by the power generated from your foot all the way on up through the lower extremity chain. Many lower body exercise routines include calf raises which can be enhanced by various foot positions. The typical calf raise is performed while in a standing position with the knee straight and movement occurring only through the ankle. However, the single leg calf raise combo is a new functional exercise which will strengthen your calves as well as your quadriceps and hamstrings to create greater power in your lower body.
SINGLE LEG CALF RAISE COMBO
Performance:
1. Stand approximately 2 feet from a wall on one leg and lean in a diagonal position with both hands against the wall.
2. Bend your knee down into a mini squat at a 45 deg angle.
3. Explode up through your foot and knee into a calf raise.
4. Repeat this movement 10 times and switch legs.
5. Perform 3 sets of 10 reps on each leg.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
