Calves · Isolation movement

Single-Leg Calf Raise

A isolation exercise that targets the calves. Performed with bodyweight.

Primary muscle

Calves

Secondary muscles

–

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Single-Leg Calf Raise

  1. Stand on one foot with the ball of the foot on a raised block and the heel hanging free, leg straight.
  2. Working one leg at a time doubles the load on the standing calf and exposes any left-to-right strength gap.
  3. Hold a support lightly for balance and let the free leg hang or tuck behind you.
  4. Lower the heel below the toes for a deep gastrocnemius stretch at the bottom of the rep.
  5. Pause in the stretch rather than bouncing off the Achilles to spring back up.
  6. Press up onto the ball of the foot to full plantarflexion, then repeat before switching legs.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

  • •Leaning heavily on the support hand to take load off the working calf.
  • •Bouncing off the Achilles at the bottom instead of pausing in the stretch.
  • •Bending the knee, which reduces the gastrocnemius involvement.
  • •Cutting the range short and never reaching a full stretch or full plantarflexion.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Standing Calf Raise exercise demonstration, targeting the calves

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise exercise demonstration, targeting the calves

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise exercise demonstration, targeting the calves

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise exercise demonstration, targeting the calves

Smith Machine Calf Raise

Calves · Machine

Donkey Calf Raise exercise demonstration, targeting the calves

Donkey Calf Raise

Calves · Bodyweight

Use this exercise in a program

The Single-Leg Calf Raise fits naturally into hypertrophy and strength splits that prioritize calves volume.

Browse training programs →

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