Single-Leg Calf Raise — bottom hold
Achilles and calf capacity at full stretch — the position that decides whether a sprint start or a landing hurts
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Full height, then lower for five
- Let the heel drop below the step and hold
- Keep the knee straight
- Tempo
- 5s to lower
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Netball | Strength + Landing | 2 × 20s/side | DB, off a step |
What it trains, and who trains it
- Muscles worked
- Calves
- Region
- Lower body
- Classified as
- MOBILITY
- Prescribed in
- netball
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Standing Calf Raise | Gastrocnemius — the calf bulk |
| Standing Calf Raise Machine | Machine: heavy bilateral calf — Anytime Fitness staple |
| Seated Calf Raise | Soleus — lower-calf fullness |
| Seated Calf Raise Machine | Machine: dedicated soleus loading |
| Smith Machine Calf Raise | Machine: heavy loaded calf raise on a stable bar |
| Leg Press Calf Press | Machine: heavy calf work using the leg press |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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