Single Leg Calf Raise

Muscle Groups Involved

Calves - Primary

Highlights

Start with a perfectly straight knee. Elevate your foot to increase the stretch on the muscles.
If needed, hold a weight in the hand opposite the standing leg.
Keep your foot straight and do not let your arch collapse.
Lock out fully at the top with your knee and ankle.
Use a wall for balance. Minimize the use of objects for balance as much as possible.

Description

The Single Leg Calf Raise is a deceptively simple but challenging and productive exercise that builds the muscles in the lower leg. Start in a standing position. Use a nearby stationary object to m

The Single Leg Calf Raise is a deceptively simple but challenging and productive exercise that builds the muscles in the lower leg. Start in a standing position. Use a nearby stationary object to maintain your balance. Hold a weight in the hand opposite the working leg. Press through the ball of your foot in a smooth and controlled manner until you can go no higher. Pause briefly at the top and squeeze. Return slowly under control to the starting position.

Common Mistakes

Many people will bounce or use too much momentum, preventing a good contrac

Many people will bounce or use too much momentum, preventing a good contraction in the muscle, defeating the purpose of the exercise. Most should start with no weight and progress slowly with perfect form instead of pushing weight.

Pro Tips

Perform with your toes elevated to increase the stretch on your calf. You c

Perform with your toes elevated to increase the stretch on your calf. You can also point your toe in (pigeon toe) to bias the often-neglected outer head of the calf.

Purpose

Calves are notoriously difficult to develop but this exercise, when perform

Calves are notoriously difficult to develop but this exercise, when performed properly, forces your muscles to properly adapt and grow larger and stronger. The beauty of performing this movement one leg at a time is that you can concentrate on the specific areas that you want to develop, especially the outer calf.

Form

Hold a weight in the non standing leg if needed. Your ankle and knee should

Hold a weight in the non standing leg if needed. Your ankle and knee should be fully locked out at the top. Keep your knee locked the entire time.