Single Leg Calf Raise

Alternatives

• Two-Leg Calf Raise (Bodyweight)
• Weighted Two-Leg Calf Raise
• Bodyweight Calf Pulses

Summary

The single leg calf raise is a unilateral exercise that strengthens each calf independently. It also improves balance, ankle stability, and highlights muscular imbalances.

Benefits of the Single Leg Calf Raise

• Isolates and strengthens each calf individually
• Improves ankle and foot control
• Helps correct muscle imbalances
• Can be done with or without weight
• Enhances overall lower leg symmetry

Single Leg Calf Raise Muscles Worked

1. Primary: Gastrocnemius, Soleus
2. Secondary: Foot Stabilisers, Tibialis Posterior

Instructions

1. Stand on one foot near a wall or support
2. Press through the ball of your foot to lift your heel
3. Rise as high as possible, squeezing your calf
4. Pause briefly at the top
5. Lower your heel back to the ground slowly
6. Keep the movement controlled and the core engaged
7. Complete all reps on one leg before switching

Common Mistakes

1. Letting hips shift to one side
2. Bouncing through the reps
3. Failing to reach full height
4. Leaning too far forward or backward
5. Using the wall for too much support