Single-Leg Calf Raise
A calf raise on one leg, usually on a step, optionally holding a dumbbell. Builds calf strength and exposes side-to-side differences.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 3
- Reps
- 10–15 per leg
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one foot with the ball of the foot on the edge of a step, the other foot tucked behind. Hold a rail or wall with one hand; optionally hold a dumbbell in the other.
Lower the heel slowly below the step until you feel a stretch.
Drive through the ball of the foot to rise as high as possible.
Pause at the top.
Lower under control; complete all reps, then switch legs.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Straight knee
Push through the big toe
Full range every rep
Common mistakes
Leaning heavily on the support hand
Bending the knee to bounce
Ankle rolling outward
Safety notes
Use the support hand only for balance and keep the step surface non-slip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.