Bodyweight Single-leg Calf Raise
Bodyweight Single-leg Calf Raise is a strength – unilateral plantar flexion exercise involving Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius
- Secondary muscles
- Soleus
- Exercise type
- Strength – unilateral plantar flexion
Exercise technique
- Support
Lightly touch a wall or fixed handle for balance.
- Foot
Shift onto one foot and lift the other from the floor.
- Alignment
Keep the supporting knee straight but soft and your pelvis level.
- Rise
Press through the ball of your foot to raise your heel.
- Balance
Pause briefly at the top without letting your ankle drift inward or outward.
- Lower
Slowly bring your heel toward the floor.
- Side
Finish the repetitions and switch feet while maintaining support.
Key technique points
- Use the wall only for balance.
- Keep the base of your big toe planted.
- Do not move your knee back and forth.
- Raise your heel in a vertical line.
- Assess control separately on both sides.
- Do not bounce at the bottom.
Common mistakes
Rising with the arm
Do not pull down on the handle to lift your body.
Bending the knee
Do not gain speed through leg drive instead of the calf.
Rolling the ankle outward
Do not shift load onto the outer foot edge as you rise.
Hiking the pelvis
Do not add to heel movement by lifting the hip on the same side.
Supporting with the free foot
Do not unknowingly assist from the floor with your other foot.
Dropping quickly
Do not strike the heel without braking the single-leg descent.
Frequently asked questions
Bodyweight Single-leg Calf Raise: why is “Rising with the arm” a mistake?
Do not pull down on the handle to lift your body.
Bodyweight Single-leg Calf Raise: why is “Bending the knee” a mistake?
Do not gain speed through leg drive instead of the calf.
Bodyweight Single-leg Calf Raise: why is “Rolling the ankle outward” a mistake?
Do not shift load onto the outer foot edge as you rise.
Bodyweight Single-leg Calf Raise: why is “Hiking the pelvis” a mistake?
Do not add to heel movement by lifting the hip on the same side.
Bodyweight Single-leg Calf Raise: why is “Supporting with the free foot” a mistake?
Do not unknowingly assist from the floor with your other foot.
Bodyweight Single-leg Calf Raise: why is “Dropping quickly” a mistake?
Do not strike the heel without braking the single-leg descent.
What should I focus on when doing Bodyweight Single-leg Calf Raise?
Use the wall only for balance. Keep the base of your big toe planted. Do not move your knee back and forth. Raise your heel in a vertical line. Assess control separately on both sides. Do not bounce at the bottom.
Related exercises
- Knee-to-wall Ankle Mobilization
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Calf Press On The Leg Press Machine
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.