Perform a single-leg plantarflexion by lifting the heel on one foot to strengthen the calf muscles (gastrocnemius and soleus).
How to do the Single Leg Calf Raise#
- Stand on one foot with the ball of your foot on the floor and the other foot held off the ground.
- Keep the working leg mostly straight and your torso upright; brace a hand on a stable surface if you need balance.
- Slowly lower your heel until you feel a stretch in the calf.
- Push through the forefoot to raise your heel as high as possible and squeeze the calf at the top.
- Lower under control back to the starting position and repeat for the prescribed reps.
Muscles worked#
- Primary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Bouncing or using momentum instead of controlled movement.
- Letting the knee collapse or bend excessively during the raise.
- Shifting the hips or leaning the torso to help lift.
- Failing to lower fully and perform the full range of motion.
