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Single-leg calf raise

The single-leg calf raise works your calves. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Heel below the step
  2. Tip 2Rise all the way up
  3. Tip 3Hand just for balance

Where you should feel it

In the calf of your standing leg, mostly the upper part. Feel the stretch at the bottom and the squeeze at the top.

Main muscles
Gastrocnemius
Also working
Soleus

How to do it

  1. Stand with the ball of one foot on the edge of a stair or step, heel hanging off, and hold a support for balance.

  2. Bend your other leg behind you so all your weight is on the working foot, knee straight but not locked.

  3. Lower your heel slowly below the step until you feel your calf stretch and hold for 1 second.

  4. Rise as high as you can onto the ball of your foot, hold for 1 second and lower slowly. Finish all reps, then switch legs.

Common mistakes

  • Mistake

    Pulling yourself up with the hand on the support.

    How to fix it

    Rest just your fingertips on the support for balance. If you can't rise without pulling, use both legs for now and move to one later.

  • Mistake

    Bouncing up and down with no pause at the bottom or top.

    How to fix it

    Count 1 second at the bottom, rise, hold 1 second at the top and lower over 2.

  • Mistake

    Your ankle rolls out and the weight shifts to your little toes.

    How to fix it

    Keep the weight on the base of your big toe and your ankle straight from start to finish.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • With a dumbbell

    A dumbbell in the hand on the same side as the working leg, the other hand on the support.

  • Standing calf raise machine

    Both legs together, with the load on your shoulders.

  • Leg press calf raise

    Seated, with your back supported and the machine's load.

At home or with more support

  • At home: single-leg calf raise on a stair

    On a stair at home, holding the rail or the wall. For more load, wear a weighted backpack.

  • Prefer more stability? Two-leg calf raise on a step

    Prefer more stability? Do it with both feet on the step, holding the support with both hands. Same movement, with the weight shared.

Taken? Swap it for one of these

They work the same main muscle.

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Exercise choice

    Kinoshita M, Maeo S, et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023;14:1272106.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026