Single-Leg Calf Raise
The single-leg calf raise trains the calf by lifting one heel while external support helps keep the effort at the ankle.
CALVES · LOWER BODY
How it is executed
- Stand on one foot with the ball of your foot on a step or plate and your heel hanging off.
- Hold a wall or rail for light balance only.
- Press up onto your toes as high as possible, squeeze the calf, then lower slowly until you feel a deep stretch.
- Complete all reps on one side before switching.
- Avoid using your hand to assist the lift.
- Muscles worked
- Calves
- Primary muscle
- Calves
- Equipment
- BodyweightStep
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Common mistakes
- Bouncing at the bottom: pause before rising again.
- Bending the knee for momentum: keep its position steady.
- Rolling the ankle outward: distribute pressure across the forefoot.
Frequently asked questions
- Can you hold a wall?
- Yes, for balance; the hand should not lift your body. Keep your weight on the working foot.
- Do you need a step?
- No. On the floor your heel stops at ground level; a step allows a lower heel position within a controlled range.
- How can you start if one leg is too hard?
- Start with both feet and balance support. Progress to one leg when you can lift and lower without bouncing.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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