Single-Leg Calf Raise
A unilateral bodyweight exercise targeting the calves to build lower leg strength and ankle stability; commonly scaled by adding external weight or using a wall for balance.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
7
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
Stand on the edge of a step or platform with the ball of one foot, letting the heel hang off. Cross the other foot behind the working leg and hold a stable object for balance.
- Lower your heel slowly toward the floor to feel a deep stretch in the calf.
- Drive through the ball of your foot to raise your heel as high as possible.
- Squeeze the calf muscle hard at the top position.
- Lower under control back to the starting stretch position.
Coaching Tips
Form Cues
- Drive through big toe
- Control the descent
- Full stretch at bottom
- Keep knee soft but straight
- Torso upright
Breathing
Inhale as you lower the heel into the stretch; exhale as you drive up onto the toes.
Tempo
3-1-1
Range of Motion
From maximum safe heel drop (dorsiflexion) to maximum tiptoe height (plantarflexion).
Safety
Safety Notes
- Ensure the step or platform is stable and dry.
- Stop if you feel sharp pain in the Achilles tendon.
- Use a wall or rail for balance support.
Spotting
Not recommended; use a wall or sturdy object for self-balance.
Common Mistakes
- Bouncing out of the bottom
- Cutting range of motion short
- Using arms to pull up
- Bending the knee excessively
When to Avoid
- Achilles tendonitis
- Ankle instability
- Recent lower leg injury
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip and core stability
Build Up First
- Master two-leg calf raise
- Basic balance control
Also known as
Unilateral Calf Raise, One Leg Calf Raise, Standing Single Leg Calf Raise
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