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Single-Leg Standing Calf Raise 9s · no sound

Single-Leg Standing Calf Raise

A one-legged plantar flexion drill that loads the calf of the standing leg through its full ankle range.

Primary muscle
Calves
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand with the ball of one foot on the edge of a step or block, heel hanging free.
  2. Hook the free foot behind the standing ankle and rest a hand on a wall for balance.
  3. Straighten the standing knee and hold it straight for the whole set.
  4. Let the heel drop until you feel a firm stretch through the calf.
  5. Press up through the ball of the foot until the ankle is fully extended.
  6. Pause at the top, lower under control, and repeat before switching sides.

Common mistakes

  • Bouncing out of the bottom, which uses the Achilles tendon rather than the calf muscle.
  • Bending the standing knee, which shortens the gastrocnemius and reduces its contribution.
  • Cutting the range short at the top or bottom, which is the usual reason calves stop responding.
  • Hanging on the support hand and taking real load off the standing leg.

Muscles worked

Primary
Calves

Same movement, other equipment

Banded Eccentric Tibialis Raise Beginner Banded Eccentric Tibialis Raise Calves Resistance band Calf Press Beginner Calf Press Calves Machine Dumbbell Single Leg Calf Raise Beginner Dumbbell Single Leg Calf Raise Calves Dumbbell Dumbbell Tibialis Raise Beginner Dumbbell Tibialis Raise Calves Dumbbell

Plans that include the Single-Leg Standing Calf Raise

Aerobic Base Builder
Aerobic Base Builder
Days a week
3× a week
Session
~45 min
Level
Beginner
Equipment
Gym
 Heart Health Starter
Heart Health Starter
Days a week
3× a week
Session
~30 min
Level
Beginner
Equipment
Gym
 Advanced Interval Cardio
Advanced Interval Cardio
Days a week
5× a week
Session
~40 min
Level
Advanced
Equipment
Gym

Similar exercises

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Good to know

What muscles does the Single-Leg Standing Calf Raise work?
Mainly the calves.
What equipment do you need for the Single-Leg Standing Calf Raise?
None. It is a bodyweight exercise.
Is the Single-Leg Standing Calf Raise good for beginners?
GymVim rates it beginner.

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