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Bodyweight Single-Leg Calf Raise
Unilateral bodyweight exercise that targets calves to build strength, endurance, and balance; corrects imbalances and enhances ankle stability for running and jumping.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand on the ball of one foot with heel hanging off a step edge, other foot crossed behind for balance; hold a wall for support and keep core braced with slight knee bend.
- Lower heel slowly below step level for deep calf stretch.
- Push through ball of foot to raise heel high onto tiptoe.
- Squeeze calf at top for 1 second.
- Lower heel controlled back to stretch position.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through toes.
- Keep body upright.
- Control the descent.
- Squeeze at top.
- Eyes forward.
Breathing
Inhale as you lower your heel; exhale as you raise and squeeze.
Tempo
3-1-2
Range of Motion
From heel dropped fully below step to maximum tiptoe height with knee slightly bent.
Safety
Safety Notes
- Use support if balance is poor.
- Avoid if acute Achilles pain.
- Do not rest heel at bottom.
- Keep knee soft.
- Stop if sharp ankle pain.
Spotting
Not required for bodyweight; use wall for self-balance support.
Common Mistakes
- Locking knee out.
- Bouncing at bottom.
- Leaning for momentum.
- Uneven foot placement.
- Rushing reps.
When to Avoid
- Achilles tendonitis
- Ankle instability
- Recent lower leg injury
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip and core stability
Build Up First
- Master two-leg calf raise
- Basic balance control
Also known as
Single-Leg Calf Raise, One-Leg Calf Raise, Standing Single-Leg Calf Raise, Unilateral Calf Raise
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