- EquipmentBodyweight
- PatternIsolation
- Reps8 to 25 reps
- Joint loadNone flagged
- One side at a time
Stand on one foot on the edge of a step, holding a support for balance.
First cueKeep the knee straight but soft.
How to do the Single-Leg Calf Raise
Set up. Stand on one foot on the edge of a step, holding a support for balance.
- Lower your heel below the step to a full stretch.
- Rise up as high as you can on the ball of the foot.
- Lower slowly.
- Finish the set and switch legs.
Form cues
- Keep the knee straight but soft.
- Use the support for balance only.
- Pause at the top.
Common mistakes
- Bouncing at the bottom.
- Rolling onto the outside of the foot.
Muscles worked
Main target: Calves. The calf is two muscles, the gastrocnemius and the soleus beneath it. They point the foot and push off the ground in every step, jump and sprint.
The catalog names no other muscle it works on the way.
Its other side: Tibialis, in the shin and calf pattern.
What to pair it with
Movements that round out a workout with the Single-Leg Calf Raise, from the same catalog the StatBlockFit app logs.
- Wall Tibialis Raise Superset partner: it trains the other side of the shin and calf pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Single-Leg Calf Raise first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Wall Tibialis Raise 3 × 10 to 30 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Seated Calf Raise
Machine
Less load on the balance
Standing Calf Raise
From the app's workaround table: the trunk is supported rather than holding position.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Standing Calf Raise.
Other variations of the Standing Calf Raise: Seated Calf Raise, Donkey Calf Raise, Leg Press Calf Raise and Smith Machine Calf Raise.
Do before it: Standing Calf Raise (same movement, lighter), Ankle Mobilisation (ankle range) and Tibialis Raise (ankle range).
Track it in StatBlockFit
In the StatBlockFit app the Single-Leg Calf Raise is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Leg Calf Raise?
Set up: Stand on one foot on the edge of a step, holding a support for balance. Steps: 1. Lower your heel below the step to a full stretch. 2. Rise up as high as you can on the ball of the foot. 3. Lower slowly. 4. Finish the set and switch legs. Form cues: Keep the knee straight but soft. Use the support for balance only. Pause at the top. Common mistakes: Bouncing at the bottom. Rolling onto the outside of the foot.
What muscles does the Single-Leg Calf Raise work?
It trains the calves; the catalog names no other muscle it works on the way.
What can I do instead of the Single-Leg Calf Raise?
In a gym: Seated Calf Raise. With less load on the balance: Standing Calf Raise. Each trains the same main muscle.
What should I pair the Single-Leg Calf Raise with?
Good partners in the same workout are Wall Tibialis Raise, Reverse Nordic Curl and Nordic Curl.