Lower Legs Exercise · Band

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Band Single Leg Reverse Calf Raise

The band single leg reverse calf raise targets the tibialis anterior on the front of the shin by pulling the toes up against band resistance, a muscle that almost never gets trained directly despite playing a real role in ankle stability and shin splint prevention. It's a good addition for runners or anyone dealing with shin discomfort. Keep the motion slow, since the tibialis is a small muscle that fatigues fast.

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Category

Lower Legs

Equipment

Band

Target

Calves

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Single Leg Reverse Calf Raise

1. Stand with your feet hip-width apart and loop the band around the ball of your foot.
2. Hold onto something stable for balance.
3. Slowly raise your heel off the floor, shifting your weight onto the ball of that foot.
4. Hold briefly at the top, then slowly lower your heel back to the starting position.
5. Continue for your desired number of repetitions, then switch to the other leg.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Single Leg Reverse Calf Raise mainly targets your Calves, with your Hamstrings helping support the movement, along with your Glutes.

More Lower Legs Exercises

Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise on a Step Barbell · Calves Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Body Weight · Calves Box Jump Down With One Leg Stabilization Body Weight · Calves

FAQ

What muscles does the Band Single Leg Reverse Calf Raise work?

The Band Single Leg Reverse Calf Raise mainly works your calves. It also helps strengthen your hamstrings and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Single Leg Reverse Calf Raise?

You do the Band Single Leg Reverse Calf Raise with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Single Leg Reverse Calf Raise?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Single Leg Reverse Calf Raise?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.