Standing on one leg on a step, you raise and lower the heel through a full range of motion. It trains each calf separately and needs no equipment, so it is easy to do at home or in the gym.
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How effective is this exercise for you?
3
Sets
15
Reps
Bodyweight
Equipment
3.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Calves
📋 How To Perform Single-Leg Calf Raise
1
Stand on one foot on a raised platform, heel hanging off the edge.
2
Hold onto something for balance if needed.
3
Lower your heel down for a full stretch, then push up onto your toes.
4
Squeeze at the top, then lower slowly under control.
5
Complete all reps on one leg before switching sides.
💡 Benefits of Single-Leg Calf Raise
Doubles the load on each calf compared with two-leg raises, and corrects differences between legs. It also builds balance and ankle stability, which supports running and jumping.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps per leg on the edge of a step, holding a wall or rail for balance. Rise as high as you can, pause for a second at the top, then lower into a deep stretch over about three seconds. Rest 45 to 60 seconds and add a dumbbell once 15 reps feel easy.
⚠️ Common Mistakes to Avoid
Bouncing at the bottom of the rep
Not lowering the heel fully
Rolling the ankle outward
✅ Pro Tips
Hold a support and lower the heel below the step
Pause for a second at the top of each rep
🛡️ Safety Notes
Safe. Hold a wall for balance, and stop if you feel sharp pain in the Achilles tendon.
