Single Leg Calf Raise with Foot on Plate

• Stand facing a wall or hold onto something sturdy for balance. Place the ball of one foot on a weight plate, heels off the edge.

• Engage your core and keep your torso upright. The leg not performing the exercise can bend slightly for stability.

• Press up onto the ball of your working foot, raising your heel as high as possible and lifting your body. Avoid rocking.

• Squeeze at the top contraction, hold briefly, then slowly lower your heel below the plate to stretch the calf fully.

• Focus on using just your calf muscle to lift yourself, not momentum. Keep your knee straight but not locked.

• To increase difficulty, hold dumbbells at your sides or place the non-working foot on a step behind you.

• Maintain an upright posture and move slowly. Don't bounce or swing the working leg.

• Make sure to work both calves evenly. Keep your abdominal muscles engaged for stability.