Stand on one leg and lift your heel to raise your body onto the forefoot, performing a single-leg plantarflexion to work the calf muscles. The movement focuses on controlled rises and lowers to load the calves.
How to do the Single Leg Standing Calf Raise#
- Stand on one foot with your weight centered over the midfoot and hold a stable surface for balance if needed; keep the other foot off the floor or lightly touching for support.
- Press through the ball of the working foot and raise your heel as high as possible, driving the ankle into plantarflexion.
- Hold the top position briefly while keeping the ankle and torso steady and hips level.
- Lower your heel slowly until your calf lengthens and you feel a stretch, maintaining control throughout the descent.
- Complete the target reps, then switch legs; if adding resistance, hold it securely at your side or on your shoulder.
Muscles worked#
- Primary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Using momentum or bouncing instead of a controlled rise and descent.
- Failing to lower the heel fully, reducing range of motion.
- Allowing the ankle to collapse inward or outward during the movement.
- Shifting weight onto the non-working foot instead of the working foot.
