Single-Leg Calf Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Place the ball of one foot on the edge of a step and let the other leg hang freely.
• Keep the core tight and hold onto a wall or sturdy support for balance.
• Lower the heel under control until a full stretch is felt in the calf.
• Push through the ball of the foot to raise the heel as high as possible and squeeze the muscle.

Common mistakes

• Bouncing at the bottom of the movement instead of using controlled muscle contraction.
• Shifting the weight to the outer toes instead of pushing through the big toe.
• Bending the working knee to assist the movement rather than keeping the leg straight.

Frequently asked questions

Should the knee of the working leg be locked out completely?

Keep the knee almost straight with a small micro-bend to protect the joint, which targets the gastrocnemius muscle effectively.

How do I progress this exercise without adding weight?

Focus on increasing the range of motion by using a deeper step, or slow down the tempo of the eccentric phase.

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