Videos
Instructions
- Stand on a weight disc or elevated surface with the ball of one foot and let the heel hang off.
- Hold onto a stable surface for balance if needed.
- Engage your core and slowly raise your heel as high as possible by contracting your calf.
- Pause at the top, then slowly lower your heel below the edge of the disc.
- Repeat for desired repetitions before switching legs.
Technical Tips
- Keep your knee slightly bent but stable.
- Move through a full range of motion without bouncing.
- Maintain a controlled tempo to maximize muscle engagement.
- Focus on contracting the calf at the top of the movement.
Breathing Tips
- Inhale as you lower your heel.
- Exhale as you raise your heel up.
Medical restrictions
- Achilles tendonitis
- Plantar fasciitis
- Ankle instability or recent sprain
- Severe balance disorders
Description
The Single Leg Calf Raise is a targeted lower-body exercise designed to strengthen the calf muscles, improve ankle stability, and enhance unilateral balance. Performed with minimal equipment, this movement is ideal for athletes, fitness enthusiasts, and rehabilitation settings alike. By isolating one leg at a time, the exercise promotes muscular symmetry and helps correct strength imbalances between the left and right sides. Elevating the forefoot on a weight disc increases the range of motion, allowing for a deeper stretch and a more effective contraction of the gastrocnemius and soleus muscles. This also activates stabilizing structures in the foot and ankle, making it highly beneficial for improving lower limb proprioception. Whether used as part of a lower-body strength routine or for injury prevention, the Single Leg Calf Raise is a simple yet powerful tool to build strength, improve posture, and enhance athletic performance.
What muscles do single leg calf raises work?
Single leg calf raises primarily target the calf muscles, especially the gastrocnemius and soleus, while also engaging the tibialis anterior, posterior, and gluteus medius for stability.
Is single leg calf raise better than double leg?
Yes, single leg calf raises are generally more effective for building strength and balance because they isolate each leg and address muscular imbalances more precisely.
Can I do single leg calf raises every day?
While it's possible to do calf raises daily, it's best to allow for rest and recovery between sessions, especially if you use added weight or perform high volume.
Do I need equipment for single leg calf raises?
No equipment is required, but using a weight disc or step can increase range of motion and effectiveness of the movement.
How many reps of single leg calf raises should I do?
Aim for 8–15 controlled repetitions per leg, depending on your strength level and training goal.