Exercise: Side Lunge into Single Leg Calf Raise
Target Body Part: Lower Body
- Primary Muscles: Glutes, Quadriceps, Adductors, Gastrocnemius
- Secondary Muscles: Hamstrings, Soleus, Core
- Equipment Needed: None
Performance Points:
- Stand tall with your feet shoulder-width apart.
- Take a wide step to one side. When your outside foot contacts the ground, lower your body by pushing your hips back and bending the knee. Keep your inside leg straight and foot firmly planted. Pause when your outside thigh is parallel with the ground, and then powerfully push up into a single leg calf raise or hop.
- Go right into the side lunge again and repeat.
COACHES KEY:
- Keep torso upright during lunge.
- Lead knee should point same direction as foot throughout lunge.
Reps/Sets:
- Include this exercise as part of a full-body workout – this exercise will add a power element to a workout by coming up into a calf raise and especially if you hop at the end of the movement.
- Complete quality repetitions without sacrificing technique.
Modifications:
- Beginner: Come into a calf raise.
- Advanced: Add a hop at the end of the movement instead of a calf raise.
This exercise is just one of many bodyweight exercises, which are beneficial as you typically do not require the use of outside machines and equipment, therefore can be performed at home or any open area in a gym. Additionally, they are helpful for both strengthening various muscle groups and also for honing and sculpting your muscles.
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