Strength Training · Bodybuilding · Calisthenics
Single-Leg Calf Raise
The single-leg calf raise trains your calf strength and ankle control by lifting your heel while standing on one foot. Light support helps you focus on the movement rather than balance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand on level ground with your fingertips resting on a stable support.
- Lift one foot off the floor.
- Raise your standing heel as high as you can control.
- Pause briefly at the top.
- Lower your heel slowly to the floor.
- Place both feet down when you finish the set.
Form cues
- Keep your working knee straight, not locked.
- Press evenly through the ball of your foot.
- Keep your hips level.
Common mistakes
- Bouncing through repetitionsUse a deliberate pace so momentum does not carry you upward.
- Pulling on the supportUse only light fingertip pressure so your working leg lifts your body.
- Ankle rolling sidewaysReduce the lift height until your heel stays aligned over your forefoot.
Safety
Fatigue or an abrupt increase in repetitions can strain the calf or irritate the Achilles tendon. Losing balance can also cause an ankle twist.
- Use a support that cannot slide or tip.
- Begin with a few easy two-leg raises before your working sets.
- Increase repetitions gradually rather than adding large amounts at once.
- End the set if you develop sharp pain or lose control of the lowering.
If you have current Achilles, foot, or ankle pain or a recent injury, ask a physiotherapist or doctor about an appropriate variation first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps per side
- Rest
- 1 min
Start with your less capable side and match its repetitions on the other side.