How to do the Single-leg Calf Raise
Stand on one leg with the ball of your foot on the edge of a step, holding something for balance.
Lower your heel slowly below the step for a full stretch.
Rise onto your toes as high as you can and pause briefly.
Finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
Alternatives
Same muscles, similar movement: swap in one of these if the Single-leg Calf Raise doesn’t suit your gym or your joints.
Train smarter
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