Badminton strength · Calf & ankle · Intermediate · ~5 min

Loaded single-leg calf raise

Builds calf and Achilles capacity, which bears high loads in split steps, lunges and jumps.

▶ How To Do, Perform Single Leg Calf Raises Exercise With Dumbbells For Beginners Explained — Whats Up Dude (YouTube)

More videos: How To: Standing Single Dumbbell Single Leg Calf Raise (Live Lean TV Daily Exercises) · Single-Leg Calf Raise (HSS) (Hospital for Special Surgery)

Starting position

Stand on one foot with the forefoot on a step, heel hanging off. Dumbbell in the same-side hand; other hand holds a support.

How to do it

1. Lower the heel slowly below the step.
2. Rise as high as possible.
3. Pause and repeat.

Technique cues

• Full range
• 3 seconds down

Common mistakes

• Bouncing at the bottom
• Rolling out to the little toe

Easier

Bodyweight single-leg calf raise.

Harder

Heavier dumbbell, or a 2-second pause at the bottom.

Safety

• Hold a rail; the step must be stable.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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