Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

One-Leg Cable Calf Raise Instructions

The one-leg cable calf raise can be done using a dip belt or by holding a rope or straight bar.

  1. Set up for the exercise by getting a step or block and placing it in front of a low pulley cable machine.
  2. Attach an extension and dip belt to the low pulley and select the weight you want to use on the stack.
  3. Step into the dip belt and position it around your waist comfortably.
  4. Step onto the block with your left foot. The ball of your foot should be on the edge. 
  5. Then let your heel drop as far as possible without hitting the floor. This is the starting position.
  6. Slowly raise your heel as far as possible.
  7. Pause and squeeze the calf, and then slowly lower back to the starting position.
  8. Repeat for desired reps, and then repeat on the right leg.

One-Leg Cable Calf Raise Tips

  • Always work your weakest leg first. In most cases, this will be your left leg.
  • Use a full range of motion by allowing the heel to drop as far as possible and then raising it as high as you can.
  • Do not let your foot come forward on the block as this makes the exercise easier!