Single-Leg Calf Raises

Also Known As
One-Leg Calf Raises
Unilateral Calf Raises
Single-Leg Calf Raises are a lower leg exercise and primarily target the gastrocnemius and soleus muscles. To a lesser degree, they also work the tibialis posterior and peroneal muscles.

Equipment

Bodyweight

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Single-Leg Calf Raise is a highly effective isolation exercise designed to target the calf muscles, specifically the gastrocnemius and soleus. This exercise not only enhances muscle hypertrophy but also improves balance, coordination, and unilateral strength, making it an essential addition to any lower body workout regimen. By focusing on one leg at a time, the Single-Leg Calf Raise ensures balanced muscle development and can help correct any asymmetries between the left and right calves. Whether you're an athlete looking to boost performance or a fitness enthusiast aiming for well-defined calves, incorporating Single-Leg Calf Raises into your routine can yield significant benefits.

Execution

How to Perform Single-Leg Calf Raises

Setup

  • Stand on a flat surface or a step with your feet hip-width apart.
  • Shift your weight onto one foot, lifting the other foot off the ground. You can bend the knee of the lifted leg slightly.
  • If needed, hold onto a wall or a sturdy object for balance.

Execution

  1. Engage your core and keep your standing leg straight but not locked.
  2. Slowly raise your heel off the ground, pushing through the ball of your foot.
  3. Continue to lift your heel as high as possible, feeling the contraction in your calf muscle.
  4. Pause briefly at the top of the movement.
  5. Slowly lower your heel back to the starting position, maintaining control throughout the descent.
  6. Repeat for the desired number of repetitions.

Finishing

  • After completing the set, switch to the other leg and repeat the exercise.
  • Ensure you perform an equal number of repetitions on each leg to maintain balance and symmetry.
  • Once finished, gently stretch your calf muscles to aid recovery.

Other Exercise Names

The exercise is also known as:

One-Leg Calf Raises
Unilateral Calf Raises

Discover More Calves Exercises

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