BL Gym

One-Leg Calf Extension


A few keys to remember:

· Progress gradually. Don’t try to do too much too soon. Listen to your body. When you need a rest, rest.

· A solid program must train both the upper and lower body.

· Know why you are performing each exercise. Set goals and lift weights because you want to, not because someone wants you to.

· Always breathe during a repetition and go through a full range of motion.

· Always consult with your family doctor before beginning any new exercise program.

Comments about “One-Leg Calf Extension”

  1. but says:

    esey pese

  2. Chicken says:

    Its easy and quick, I like it

  3. Man says:

    What a nice workout

  4. Zay says:

    It was alright

  5. the who monster says:

    these excersises are obviously working for the guy in the video. :P

  6. Natoni says:

    me-person; just go to Sports Authority and get weights. They are not that pricey$

  7. the me-person says:

    Looks like a nice, quick exercise. Most of the stuff on BL Gym needs weights

  8. guitarmasta says:

    do these with both feet on a stair you get double the workout

  9. muffin-luv-r says:

    Those look cool and easy. Maybe I’ll try them. I hope they work!

  10. so_bored_2_day says:

    Umm on the main page it says start by doing one circuit then do the second one, start with one set of 10 repititions per circuit and gradually improve until you can do three sets…Does that mean do each excercise 30 times or the set 3 times…?

  11. myles12 says:

    these videos really work but some people say there easy there NOT if they are do 30 a day instead of 20

  12. viper says:

    cool I’ll try it with a 100lb weight vest; I’m always looking for good new exercises, one can only think of so many!.

  13. Stinkbob says:

    Can you do this on a treadmill?

  14. stinkbob says:

    Yes this is verry cool.

  15. stinkbob says:

    yeah this is cool.

  16. Maish says:

    You stand on your right foot and fold your left foot behind the right one.

  17. stinkbob says:

    This looks easy maybe I can do it.

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log