WhatWorksWhat.
Calves

Single-leg Standing Calf Raise

Calf burn faster than two-leg, because no offloading.

Complexity · Lowhypertrophybeginner+Bodyweight
  • Calves
  • Calves - Calf
  • Calf
  • Lower calf

PrimarySecondary

What it hits

Parts of the target muscle.

  • Calf

    Hit

    Gastrocnemius - hit with straight-knee raises.

  • Lower calf

    Not hit

    Soleus - hit with bent-knee (seated) raises.

The movement

Get it right, not roughly right.

Optimal form

0:30· Runna

Single Leg Calf Raise Tutorial - Proper Form and Technique

Heels down

Top

Stand on one foot, ball of the foot on a step or plate. Hold a wall or post for balance. Drop the heel below the platform, drive up onto the toe, pause, lower.

Common mistakes

  • Skipping the stretch at the bottom.
  • Using too much arm support - balance only, no pull.

Where you should feel it

Calf burn faster than two-leg, because no offloading.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains calves. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Weighted single-leg calf raise

    Dumbbell in the same-side hand.

    100% on target

    On target

    Same target, minor adjustment.

  • Leg press calf raise, single leg

    Pressed on the leg press platform.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Seated Forward Fold

    Seated, legs straight in front. Hinge from the hips and reach the hands toward the feet. Don't force the back to round - go where it goes. 60s.

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  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

  • Wall Calf Stretch

    Hands on the wall. One leg back, knee straight, heel pressed to the floor. Lean toward the wall until you feel a gastroc stretch. 45s per side.

    Calves