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Suspension Trainer Single-Leg Calf Raise
A unilateral calf raise performed with a suspension trainer targeting the gastrocnemius and soleus to build lower leg strength and ankle stability.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Hold the suspension trainer handles at chest height, face the anchor point, and lift one foot off the floor while balancing on the other.
- Drive through the ball of your standing foot to raise your heel as high as possible.
- Squeeze your calf muscle firmly at the top of the movement.
- Lower your heel under control until you feel a stretch in the calf.
- Maintain a rigid core and neutral spine throughout the set.
- Repeat for the desired reps before switching legs.
Coaching Tips
Form Cues
- Drive through big toe
- Keep knee soft
- Don't pull with arms
- Glutes engaged
Breathing
Exhale as you raise your heel, inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Full plantarflexion at the top; lower heel slightly below the level of the toes for a stretch.
Safety
Safety Notes
- Ensure the anchor point is secure
- Stop if you feel sharp pain in the Achilles tendon
Spotting
Self-spot by lightly touching the non-working foot to the floor if balance is lost.
Common Mistakes
- Using arms to pull up
- Bouncing at the bottom
- Incomplete range of motion
- Excessive forward lean
When to Avoid
- Acute ankle sprain
- Achilles tendonitis
- Severe balance issues
Flexibility Needed
- Adequate ankle dorsiflexion for stability
Build Up First
- Basic balance control
- Familiarity with TRX grip
Also known as
TRX Single Leg Calf Raise, Suspension Unilateral Calf Raise, TRX One Leg Calf Raise, Assisted Single Leg Calf Raise
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