Single Leg Calf Raise

Unilateral calf strength and balance — build symmetrical calves and fix imbalances one leg at a time

---

⚡ Quick Reference

Aspect	Details
Pattern	Ankle Flexion
Primary Muscles	Gastrocnemius, Soleus
Secondary Muscles	Tibialis Anterior
Equipment	Step/Platform, Optional Dumbbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

---

🎯 Setup

Starting Position

1. Support: Stand next to wall, rail, or pole for balance
   • One hand on support, light touch for balance only
2. Platform: Step, block, or stair — 3-4 inches high
3. Working foot: Ball of foot on edge of platform, heel hanging off
4. Non-working leg:
   • Option 1: Bent behind you (foot off ground)
   • Option 2: Wrapped around working ankle
5. Stance: Toes pointing straight ahead
6. Starting position: Lower heel as far as comfortable for stretch

Equipment Setup

Bodyweight

Component	Setting	Notes
Platform	3-4 inch step or block	Stable, non-slip surface
Support	Wall, rail, or pole	For balance only, not pulling
Position	One hand lightly touching support	Minimal assistance

Best for: Learning movement, high reps, endurance

Dumbbell

Component	Setting	Notes
Dumbbell	Held in hand on same side as working leg	10-50+ lbs
Platform	Same as bodyweight	Stable surface
Support	Opposite hand on wall/rail	Light balance support

Best for: Adding resistance, strength/hypertrophy

Smith Machine

Component	Setting	Notes
Smith Bar	Set at shoulder height	Unracked, weight loaded
Platform	Step or plates under bar	Position for full ROM
Position	Under bar like squat	Bar provides stability and resistance

Best for: Heavy loading, progressive overload

Setup Cue

"One leg, heel low, balance light — let the calf do the work"

---

🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing single-leg stability and balance

1. Stand on one foot, ball of foot on platform edge
2. Other leg bent or wrapped around ankle (out of the way)
3. Light touch on wall/rail for balance
4. Lower heel as far as possible for deep stretch
5. Engage core for stability

Tempo: Take time to balance properly

Feel: Deep stretch in calf, stable single-leg position

⬆️ Push Phase

What's happening: Powerful plantar flexion on one leg

1. Push through ball of foot
2. Drive heel as high as possible
3. Full ankle extension — rise onto "tiptoe"
4. Minimize support hand assistance
5. Breathing: Exhale as you push up

Tempo: 1-2 seconds (controlled, powerful)

Feel: Intense contraction in working calf

Critical: Full ROM — maximum height

🔝 Peak Contraction

What's happening: Maximum calf contraction, single-leg balance

1. Heel at maximum height
2. Ankle fully plantarflexed
3. Hold 1-2 seconds
4. Squeeze calf hard
5. Balance steady

Common error here: Not rising high enough. Get on your tiptoe.

⬇️ Lowering

What's happening: Controlled descent with deep stretch

1. Lower heel slowly — don't drop
2. Go as deep as flexibility allows (below platform)
3. Feel extreme stretch in calf
4. Maintain balance throughout
5. Breathing: Inhale on the way down

Tempo: 2-3 seconds (slow, controlled)

Feel: Deep stretch in gastrocnemius and soleus

Note: Single-leg allows deeper stretch potential

Key Cues

Primary Cues

• "Balance light, push hard" — minimal support hand use
• "Full stretch, full squeeze" — maximize ROM
• "One leg does all the work" — no cheating with other leg

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-1	2s up, no pause, 2s down, 1s stretch
Hypertrophy	2-2-3-2	2s up, 2s pause, 3s down, 2s stretch
Balance	2-1-2-1	2s up, 1s pause, 2s down, 1s stretch

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gastrocnemius	Plantar flexion (primary) — knee straight emphasizes gastroc	█████████░ 90%
Soleus	Plantar flexion (assists) — works throughout movement	████████░░ 80%

Stabilizers

Muscle	Role
Hip Stabilizers	Maintain single-leg balance and hip stability
Core	Stabilize torso, prevent lateral shift
Tibialis Anterior	Control ankle dorsiflexion, stabilize descent

Muscle Emphasis

Why single-leg variations are valuable:

1. Double intensity per leg — each calf works with full bodyweight (or more with added weight)
2. Expose and fix imbalances — most people have one stronger calf
3. Improved balance and proprioception — functional strength
4. Greater stabilizer activation — core and hip work harder

Standing vs Seated:

• Standing (knees straight): Gastrocnemius emphasis
• Seated (knees bent): Soleus emphasis

This exercise (standing) targets gastrocnemius primarily.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too much support hand help	Using arm to push up	Reduces calf work, defeats purpose	Light touch for balance only
Partial ROM	Not getting full stretch or peak	Limits muscle development	Drop heel deep, rise fully high
Swinging/momentum	Using body movement	Reduces muscle tension	Controlled, isolated calf movement
Not addressing both legs equally	Only training stronger leg well	Imbalance persists	Same volume per leg, focus on weak side
Rushing through reps	Fast, uncontrolled movement	Less effective, balance issues	Slow tempo, quality over quantity

Most Common Error

Using too much assistance from support hand — the point is to challenge the calf on one leg. Your hand should only provide light balance, not push you up. If you're leaning heavily or pulling with your arm, reduce the weight or assistance.

Self-Check Checklist

• Support hand barely touching (just for balance)
• Heel drops well below platform level (full stretch)
• Rise to maximum height (full contraction)
• No swinging or momentum
• Equal reps/sets per leg
• Core engaged, body stable

---

🔀 Variations

By Equipment

Bodyweight

Aspect	Details
Equipment	Just step/platform + wall
Best For	Beginners, endurance, high reps
Pros	Simple, accessible, learn balance
Cons	Limited resistance for strength

Dumbbell

Aspect	Details
Equipment	Dumbbell in one hand, support in other
Best For	Intermediate, progressive loading
Pros	Easy to add weight, scalable
Cons	Heavy dumbbells can be awkward

Setup: Dumbbell in hand on same side as working leg

Smith Machine

Aspect	Details
Equipment	Smith machine bar, platform
Best For	Heavy loading, strength focus
Pros	Can load very heavy, stable
Cons	Requires equipment, less balance challenge

Setup: Bar on shoulders like squat, single leg on platform

Seated Single Leg

Aspect	Details
Equipment	Seated calf machine or bench + weight
Best For	Soleus emphasis
Pros	Targets soleus, easier balance
Cons	Less gastrocnemius activation

Different muscle emphasis — knees bent targets soleus

By Position

Variation	Change	Purpose
Straight Ahead	Toes forward	Balanced development
Toes Out	Toes angled outward 30°	Medial (inner) calf
Toes In	Toes angled inward 15°	Lateral (outer) calf

By Difficulty

Beginner

Variation	Details
Assisted Single Leg	More support hand help, learn balance
Flat Ground	No platform (reduced ROM), easier
Bilateral to Single	Start with two legs, finish with one

Intermediate

Variation	Details
Bodyweight Full ROM	Standard execution
Light Dumbbell	10-25 lbs added
Paused Reps	2-3 second hold at top and bottom

Advanced

Variation	Details
Heavy Dumbbell	30-50+ lbs
Smith Machine Loaded	Significant barbell weight
Deficit	Stand on higher platform (increased ROM)
Extreme Tempo	5s eccentric, 3s pause

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Load	RIR
Strength	3-4	8-12	90s-2min	Heavy (DB/Smith)	1-2
Hypertrophy	3-5	12-20	60-90s	Moderate	2-3
Endurance	3-4	20-30+	45-60s	Bodyweight/Light	3-4
Balance	2-3	10-15	60s	Bodyweight	3

Workout Placement

Program Type	Placement	Rationale
Lower body	End of workout	Unilateral work after main lifts
Calf specialization	Middle or end	After bilateral calf work
Balance/stability focus	Early or middle	When fresh for balance work

Single-Leg Training Notes

Volume per leg: Do equal sets and reps for each leg. Don't short-change the weaker leg.

Weak leg first: Train your weaker leg first while fresh, then match volume with stronger leg.

Rest between legs: You can rest 30-60s between legs, then full rest before next set.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets of 12-15 per leg
Intermediate	2-3x/week	4 sets of 15-20 per leg
Advanced	3x/week	4-5 sets of 15-25 per leg

Progression Scheme

Progressive Overload

Progress single-leg calf raises via:

1. Reps — increase from 12 to 20
2. Weight — add dumbbell or increase dumbbell weight
3. Tempo — slower eccentric (3-5s)
4. ROM — use deficit (higher platform)

Don't rush to add weight. Master bodyweight with perfect form first.

Sample Progression

Week	Load	Sets x Reps (per leg)	Notes
1	Bodyweight	3x12	Establish baseline, work on balance
2	Bodyweight	3x15	Add reps
3	Bodyweight	4x15	Add set
4	15 lb DB	4x12	Add weight, reduce reps
5	15 lb DB	4x15	Build back up
6	20 lb DB	4x12	Add weight

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bilateral Standing Calf Raise	Build base strength
Assisted Single Leg	Learning balance, weak calves
Seated Calf Raise	Different muscle, less balance demand

Progressions (Harder)

Exercise	When Ready	Link
Weighted Single Leg (DB)	Can do 3x15 bodyweight per leg
Heavy Smith Machine	Strong dumbbell progression (30+ lbs)
Deficit Single Leg	Want more ROM challenge

Alternatives (Same Goal, Different Movement)

Bilateral Alternatives

Alternative	Difference	Good For
Standing Calf Raise (bilateral)	Two legs, more weight	Building overall strength
Leg Press Calf Raise	Seated position, heavy load	Leg day convenience
Donkey Calf Raise	Bent-over, extreme stretch	Advanced training

Soleus Focus

Alternative	Target
Seated Calf Raise	Soleus (bilateral)
Seated Single Leg Calf	Soleus (unilateral)

Balance/Stability

Alternative	Benefit
Single Leg RDL	Hamstring + balance
Bulgarian Split Squat	Quad/glute + balance

Note: Other single-leg exercises if balance is the goal

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Ankle instability	Balance difficulty, potential fall	Use more support, start with bilateral
Achilles tendonitis	Tendon stress	Reduce ROM, lighter load
Balance disorders	Fall risk	Use significant support or avoid
Recent ankle injury	Re-injury risk	Wait until healed, start bilateral

Stop Immediately If

• Loss of balance/falling
• Sharp Achilles pain
• Severe ankle instability
• Ankle giving out during movement
• Excessive cramping

Injury Prevention

Strategy	Implementation
Stable support nearby	Always have wall/rail within reach
Start light	Master bodyweight before adding resistance
Equal training	Train both legs equally, fix imbalances
Progressive ROM	Don't force extreme stretch initially
Quality over quantity	Perfect reps matter more than volume

Balance Safety

For safe single-leg training:

• Solid support accessible — wall, rail, or sturdy object
• Stable platform — non-slip surface, secure
• Clear area — space to step down if you lose balance
• Start bilateral — build strength before going single-leg
• Focus — mental focus on balance and form

Most Common Issue

Balance difficulty — especially when fatigued or going heavy. There's no shame in using more support. Light touch on wall is fine. Safety first, then progressively reduce assistance.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Ankle	Plantar Flexion/Dorsiflexion	35-45°	🟡 Moderate
Hip	Stabilization (single-leg balance)	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	25° dorsiflexion	Can drop heel well below platform	Ankle mobility drills, gradual ROM increase

Joint Health Note

Single-leg calf raises are safe and beneficial. The unilateral nature challenges ankle stability and proprioception, which can improve ankle health and reduce injury risk. Just progress gradually to allow adaptation.

---

❓ Common Questions

Why do single-leg instead of just adding more weight to bilateral?

Several reasons:

1. Fix imbalances — most people have one stronger calf
2. Greater intensity per leg — each calf does full bodyweight
3. Improved balance and stability — functional benefit
4. Expose weaknesses — bilateral exercises can hide asymmetry
5. Variety — different stimulus, prevents adaptation

Both have value. Include both in your training.

How much support from my hand is too much?

Your support hand should provide light balance only, not help you push up. Test: if you can briefly let go at the top without falling, you're using appropriate support. If removing your hand causes immediate loss of balance, you're relying on it too much.

Should I use the same weight for both legs?

Yes, use the same weight for both legs, even if one is weaker. This is how you fix the imbalance. The weaker leg will catch up over time with equal training stimulus.

Exception: If one leg is significantly weaker (due to injury recovery), you may temporarily use different loads during rehabilitation.

Which leg should I train first?

Train your weaker leg first while you're fresh. This ensures the weaker leg gets maximum effort. Then match the volume with your stronger leg.

Can I do these on flat ground without a platform?

Yes, but you'll get reduced ROM (no deep heel stretch). Platform is better for full development, but flat ground works if no platform is available. Better to do single-leg on flat ground than skip the exercise.

Why is balance so hard on one leg?

Normal. Single-leg exercises are challenging because:

• All stabilizers work on one side
• Proprioception demands higher
• Core and hip stabilizers engage more

It gets easier with practice. Start with more support, gradually reduce as balance improves.

---

📚 Sources

Biomechanics & Muscle Activation:

• Hislop, H. & Montgomery, J. (2007). Daniels and Worthingham's Muscle Testing — Tier A
• McCurdy, K. et al. (2010). Unilateral vs Bilateral Training Study — Tier A
• ExRx.net Exercise Analysis — Tier C

Balance and Proprioception:

• Cook, G. (2010). Movement: Functional Movement Systems — Tier B
• Boyle, M. (2016). New Functional Training for Sports — Tier B

Programming:

• NSCA Essentials of Strength Training — Tier A
• Bompa, T. & Buzzichelli, C. (2018). Periodization Training for Sports — Tier A

Anatomy:

• Netter's Atlas of Human Anatomy — Tier A
• Moore, K.L. et al. (2013). Clinically Oriented Anatomy — Tier A

---

For Mo

When to recommend this exercise:

• User wants to fix calf imbalances
• User has mastered bilateral calf raises
• User wants to improve balance and stability
• User's calves are lagging and need more intensity
• User wants functional single-leg strength

Who should NOT do this exercise:

• Severe balance issues → Build bilateral strength first
• Acute ankle injury → Wait until healed
• Severe Achilles tendonitis → Bilateral with reduced ROM instead
• Complete beginner → Start with bilateral calf raises

Key coaching cues to emphasize:

1. "Light touch for balance only — let the calf work"
2. "Deep heel drop, high rise — full ROM"
3. "Train weaker leg first, match volume on both sides"
4. "Slow and controlled — no swinging"

Common issues to watch for in user feedback:

• "Can't balance" → Use more support initially, practice will improve
• "One leg much weaker" → Expected, keep equal volume, will equalize
• "Too easy/too hard" → Adjust weight or use bilateral temporarily
• "Support hand doing too much" → Cue lighter touch, reduce weight if needed

Programming guidance:

• Pair with: Bilateral calf work (standing or seated) for complete development
• Frequency: 2-3x per week per leg
• Place at end of lower body workouts
• Volume: 3-4 sets of 12-20 reps per leg

Progression signals:

• Ready to add weight when: 3x15 bodyweight per leg with good balance
• Ready for advanced variations when: Can handle 25+ lb dumbbell
• Consider deficit when: Want more ROM challenge

Red flags:

• Constant balance loss → may not be ready, build bilateral strength
• Sharp Achilles pain → stop, assess injury
• Using arm to push up → reduce weight, focus on calf isolation
• Imbalance not improving → check technique, ensure equal volume

---

Last updated: December 2024