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Calves · Intermediate

Single-Leg Calf Raise

Supported single-leg calf raise through an elevated full range for unilateral plantar-flexion strength.

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Single-Leg Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Calf Block

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one foot with the ball of the foot on a step and hold support for balance.
  2. 02Let the heel drop below the step while the knee stays mostly straight.
  3. 03Press through the big toe side to lift the heel as high as possible.
  4. 04Pause at the top without rolling the ankle outward.
  5. 05Lower slowly into the stretch before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBody Weight Deficit Single Leg Eccentric Calf RaiseHarder progressionDumbbell Standing Single Leg Calf RaiseEasier regressionBodyweight Calf RaiseHarder progressionSeated Dumbbell Calf RaiseRelated variationBent-Knee Calf RaiseRelated variationBody Weight 3 Way Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

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