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Exercises/Single-Leg Calf Raise
CalvesIntermediate

Single-Leg Calf Raise

A calf raise on one leg, usually on a step, optionally holding a dumbbell. Builds calf strength and exposes side-to-side differences.

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Primary muscles

  • Calves (Gastrocnemius)

Secondary muscles

  • Soleus
Sets
3
Reps
10–15 per leg
Rest
45–60s

How to perform

Single-Leg Calf Raise movement

Main muscles working (thicker lines)

Starting position

Stand on one foot with the ball of the foot on the edge of a step, the other foot tucked behind. Hold a rail or wall with one hand; optionally hold a dumbbell in the other.

  1. 1

    Lower the heel slowly below the step until you feel a stretch.

  2. 2

    Drive through the ball of the foot to rise as high as possible.

  3. 3

    Pause at the top.

  4. 4

    Lower under control; complete all reps, then switch legs.

Breathing: Exhale as you rise, inhale as you lower.

Coaching tips

  • Straight knee

  • Push through the big toe

  • Full range every rep

Common mistakes

  • Leaning heavily on the support hand

  • Bending the knee to bounce

  • Ankle rolling outward

Safety notes

  • Use the support hand only for balance and keep the step surface non-slip.

Details

Body parts
Calves · Lower Body
Equipment
Bodyweight
Movement
Isolation · Balance
Exercise type
Isolation
Training goals
Strength · Muscle Growth · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Standing Calf RaiseBeginner→

Easier Variations

  • Bodyweight Calf RaiseBeginner→

Similar Exercises

  • Single-Leg Seated Dumbbell Calf RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.