Reps Only exercise

Single-Leg Calf Raise form, muscles worked, and workout tracking

The single-leg calf raise performs plantar flexion on one foot at a time, usually with the ball of the foot on a step for extra range, loading the gastrocnemius and soleus with the full weight of the body. Lifters use it to build calf size and strength, correct left-to-right imbalances, and develop the ankle stiffness and stability important for running and jumping.

Single-Leg Calf Raise illustration

How to do Single-Leg Calf Raise

  1. 1Stand with the ball of one foot on the edge of a step, the other foot hooked behind your ankle, and a hand on a wall or rail for balance.
  2. 2Let your heel drop below the step until you feel a deep stretch through the calf.
  3. 3Brace lightly, keep your knee straight, and avoid bouncing out of the stretched position.
  4. 4Exhale as you press through the ball of your foot to rise as high as possible onto your toes, pausing at the top.
  5. 5Inhale as you lower slowly back to the full stretch, completing all reps before switching feet.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Single-Leg Calf Raise in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.