Body weight · Isolation
Single-leg calf raise
Single-leg calf raise mainly works your calves.
Step by step
- Stand on one foot, ball of foot on a step.
- Lower your heel until you feel a stretch.
- Rise high onto your toes and pause.
What you should feel
A deep stretch and burn in one calf; your ankle and knee should not hurt.
Common mistake
Rolling the ankle outward; push straight up through the big toe.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Works
Equipment
Body weight
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Calf raiseCalves
Standing calf raise machineCalves
Seated calf raiseCalves
Leg press calf raiseCalves
Machine calf pressCalves
Smith machine calf raiseCalvesQuestions
What muscles does the single-leg calf raise work?
Single-leg calf raise mainly works your calves.
Can I do the single-leg calf raise at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the single-leg calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free