Strength
Calf raises, right leg
Build unilateral lower-leg strength and ankle stability with this fundamental bodyweight isolation movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright on a flat surface with your feet hip-width apart and your hands resting on a wall or steady chair for balance.
Shift your entire weight onto your right foot and lift your left foot slightly off the floor, keeping the right knee straight but not locked.
Contract your right calf muscle to push through the ball of your foot, raising your heel as high as possible.
Pause at the peak of the movement for one second to maximize the muscular contraction.
Slowly lower your right heel back to the ground under control to return to the starting position.
Complete the desired number of repetitions before switching to the left leg to ensure balanced development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing at the bottom of the movement instead of using controlled repetitions.
- Rushing the eccentric phase and letting the heel drop too quickly.
- Leaning forward or using your hands to push yourself upward.
- Failing to achieve a full range of motion at the top of the lift.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.