Knee bends during the raise
Knee flexion shifts emphasis from gastroc to soleus.
Overactive muscles
SoleusHamstrings
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗Hinge · Lower Body
Single-Leg Calf Raise
Coaching cues
- Stand on one foot on the edge of a step; heel drops below
- Rise to full plantarflexion; pause at the top
- Hold something lightly for balance — don't use it for support
- Lower slowly; repeat without bouncing
Common faults 2
Ankle rolls outward (supinates)
Weight shifts to the lateral foot; peroneal strain risk.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchWall calf stretch↗