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Single leg calf raise

Bodyweight One legbeginnerisolation exercisepush
Calves

Primary muscles: Calves. Assisting muscles: —.

How to do it

  1. Step up with the ball of one foot on the edge of a step, heel in the air; hold on to a wall or a railing with one hand.
  2. Lift your other foot off the step.
  3. Rise up onto your toes as high as you can and hold for a second.
  4. Lower slowly, letting your heel drop below the level of the step until you feel the stretch in your calf; then switch legs.
Key to the execution: Lowering slowly, over 3 seconds, makes the exercise far more effective than adding weight.

Common mistakes

  • You do the movement short and fast, with no stretch at the bottom.
  • You push yourself up with your supporting hand.

Alternatives: exercises for the same muscles

Standing calf raise
Standing calf raise
Lever machine · Standing
Seated calf raise
Seated calf raise
Lever machine · Seated
Leg press calf raise
Leg press calf raise
Sled press · On the leg press
Dumbbell calf raise
Dumbbell calf raise
Dumbbells · Standing
Jump rope
Jump rope
Jump rope · Jumping

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Calves exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.