Exercise guide · Legs & Glutes

Single-Leg Calf Raise

Single-leg calf raises let you train each calf with your full bodyweight on one side. One foot on a step edge isolates the working leg and often allows a deeper stretch than two-legged raises.

Targets: Calves
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Single-Leg Calf Raise

Stand facing a step, box, or sturdy platform roughly mid-shin to knee height.
Place the ball of one foot on the edge with your heel hanging off; the other foot can hover or lightly touch for balance.
Hold a wall or rack lightly if needed—do not pull yourself up.
Rise onto the ball of your foot as high as possible, pausing briefly at the top.
Lower your heel below the step under control until you feel a calf stretch.
Complete all reps on one leg, then switch sides and repeat.

Form cues

Push through your big toe and forefoot
Keep your knee mostly straight—a soft bend is fine
Pause and squeeze at the top
Control the descent; do not bounce

Common mistakes

Bouncing out of the bottom using momentum
Turning the set into a shallow partial rep
Leaning heavily and using your upper body to lift
Letting the free leg push off the floor to help

Muscles worked

Primary

Calves

Secondary

None significant

Safety: Use a stable step and light support if balance is shaky. Stop if you feel sharp Achilles pain.

Alternatives

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