Single-Leg Standing Calf Raise

Technique

How to perform Single-Leg Standing Calf Raise

1. Stand on the edge of a sturdy step or weight plate with your right forefoot planted and heel hanging off, placing your left foot lightly behind your right ankle or keeping it hovering for balance.
2. Hold onto a wall, rail, or support with your right hand to steady yourself, keeping your torso upright and core lightly braced.
3. This is your starting position.
4. Exhale as you press through the ball of your right foot, raising your heel as high as possible and fully contracting your calf.
5. Focus on moving straight up without tilting your hips or bending your knee.
6. Pause briefly at the top for a strong squeeze, maintaining control and balance.
7. Inhale as you lower your heel slowly until it drops just below step level to feel a stretch in the calf, avoiding any bounce at the bottom.
8. Repeat for the prescribed repetitions, then switch legs and perform the same sequence on the opposite side.

GymDaze demonstration

Watch Single-Leg Standing Calf Raise

Programming relevance

Muscles involved

Primary targets: Gastrocnemius.