Lower legs

Single-Leg Calf Raise

Rising onto the toes of one foot: it doubles the load on your calf without weights and improves ankle stability.

Also known as: one-leg calf raise

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Movement

Muscles worked

Single-Leg Calf Raise muscle map: calves and soleus highlighted on the front and back of the body

How to do it

Stand on a step on one foot, on the ball of your foot.
Hold a wall or rail for balance.
Lower your heel as far as you can, then rise as high as you can.
Finish your reps and switch legs.

Form cues

Full range: heels all the way down, all the way up on your toes.
Pause 1-2 seconds at the bottom to remove the bounce.
Push through the ball of your big toe.

Common mistakes

Pulling with your arms: the support is just for balance.
Bending your knee: keep it straight.
Short reps: go all the way down and up.

Sets and reps

3 sets of 10-20 reps per leg. When it gets easy, hold a dumbbell.

Variations

Same movement, different equipment. Pick based on what you have and what you want from single-leg calf raises.

Heel-to-toe walk
Walking a straight line heel to toe: balance and ankle control.
Bodyweight · Beginner
How to do it
1. Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height.
2. Step forward and place your heel directly in front of — and touching — the toes of the standing foot.
3. Shift your weight onto the front foot under control, pausing for a moment before the next step.
4. Bring the back foot through and place it heel to toe again, staying on the line rather than stepping around it.
5. Look ahead at a fixed point instead of down at your feet, and use your arms to correct any wobble.
6. Walk the desired number of steps, then turn around and walk back.
Primary
Glute Medius, Soleus
Secondary
Calves, Quads, Deep Core

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Is it better than both legs?

It doubles the load without weights and shows if one side is weaker.

Is it good for runners?

Yes, it strengthens the calf, soleus and Achilles tendon, which running demands a lot of.

How many should I be able to do?

As a guide, around 20-25 full reps per leg indicates good strength.

What muscles do single-leg calf raises work?

They mainly work the calves, with help from the soleus.

Train with Nuvana

Add single-leg calf raises to your next workout

Log your sets and weights, and see how each muscle progresses in the app.