How to do the Single-Leg Calf Raise
Primary: Calves · also works Core. Also called: one leg calf raise.
Step by step
- 1
Stand on one foot with the ball of that foot on a step and the heel hanging off.
- 2
Hold a wall or rail lightly for balance and hook the other foot behind your ankle.
- 3
Lower the heel below the step for a full stretch.
- 4
Push through the ball of the foot to rise as high as you can.
- 5
Pause at the top, lower slowly, and finish all reps before switching sides.
Coaching cues
- Full stretch, full squeeze
- Keep the ankle straight, not rolling out
- Light support only
Common mistakes
- Bouncing
- Leaning heavily on the support
- Rolling the ankle outward
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Single-Leg Calf Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Single-Leg Calf Raise work?
Primary: Calves. Secondary: Calves, Core
How many sets and reps of Single-Leg Calf Raise should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Single-Leg Calf Raise?
Same movement pattern, different equipment: Standing Calf Raise, Dumbbell Calf Raise, Seated Calf Raise, Jump Rope, Calf Press On The Leg Press Machine, Seated Dumbbell Calf Raises.
Is the Single-Leg Calf Raise good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.