Single-Leg Calf Raise Guide: Form and Benefits
Master the single-leg calf raise to improve ankle stability and calf definition. Learn the correct technique, common mistakes, and training tips.
How to Perform
- Stand upright on one foot with your toes and the ball of your foot on the edge of a sturdy step or elevated platform.
- Lower your heel slowly below the level of the step until you feel a deep stretch in your calf muscle.
- Pause for one second at the bottom of the movement to ensure you are not using momentum for the lift.
- Press through the ball of your foot to raise your heel as high as possible while keeping your knee straight but not locked.
- Squeeze the calf muscle at the top of the contraction for a full second before starting the next descent.
- Maintain a light grip on a wall or railing for balance if necessary, but do not use your hands to pull yourself up.
- Complete the desired number of repetitions on one leg before switching to the other side.
Common Mistakes
- Bouncing at the bottom of the movement to utilize the stretch reflex.
- Bending the knee significantly during the rise, which shifts focus away from the gastrocnemius.
- Performing the exercise too quickly without a controlled eccentric phase.
- Leaning forward or using your hands to push your body weight upward.
Muscles Worked
Primary movers
- Calves
Stabilizers
- Anterior Tibialis
- Plantar Fascia
- Gluteus Medius
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Calves · Legs