Why should I train one leg at a time?

Unilateral training helps correct muscle imbalances and forces the stabilizing muscles in the ankle to work harder than they do during bilateral raises.

Should my knee be locked or bent?

Keep a very slight micro-bend in your standing knee to protect the joint, but avoid significant bending which shifts the focus away from the gastrocnemius.

Where should I feel the burn?

You should feel the primary tension in the large muscle on the back of your lower leg and potentially in the arch of your foot.

Single-Leg Calf Raise Guide: Build Stronger Lower Legs

Master the left leg calf raise with our expert guide. Learn proper form, avoid common mistakes, and improve ankle stability using only your bodyweight.

How to Perform

Stand upright on a flat surface with your feet hip-width apart and your hands resting on a wall or steady surface for balance.
Lift your right foot off the ground by bending your knee slightly, shifting all of your weight onto your left leg.
Push through the ball of your left foot to lift your heel as high as possible while keeping your core engaged.
Pause for a brief second at the top of the movement to maximize muscle fiber recruitment.
Lower your left heel back to the floor in a slow, controlled motion until it lightly touches the ground.
Maintain a tall posture throughout the set and avoid leaning forward or to the side.

Common Mistakes

Rushing the eccentric lowering phase
Bouncing at the bottom of the movement
Shifting weight to the outer toes rather than the big toe
Using momentum or swinging the free leg for assistance

Muscles Worked

Primary movers

Calves

Stabilizers

Ankle stabilizers
Foot arches
Tibialis posterior

Related Guides

Calves · Legs