foot & ankle focus
Single-Leg Calf Raise
Rising onto the toes of one foot, which loads the calf and Achilles tendon with your whole body weight. It is the step up from the two-footed calf raise.
Key cue: Rise high, pause for two seconds, lower for three.
Area
foot & ankle
Level
advanced
Volume
3 × 8 each leg
Goal
fitness
How to do it
- 1Stand facing a wall or worktop, holding it lightly for balance, and lift one foot off the floor.
- 2Rise onto the toes of your standing foot as high as you can, without letting the ankle roll outwards.
- 3Hold for 2 seconds at the top.
- 4Lower slowly over about 3 seconds. Complete the set, then change legs.
Easier and harder versions
- Easier
- Rise on both feet and lower on one, or keep a hand on the wall.
- Harder
- Slow the lowering to 5 seconds, or do it on the edge of a step with the heel dropping below it, holding a rail (see Heel Raise off a Step).
Helps with
Commonly used for:
Calf weaknessAchilles tendon strengthWalking and running fitness
Read more
Benefits
- Builds calf and Achilles strength
- Shows up strength differences between your legs
- Needs only a wall
Muscles worked
Strengthening. Strengthens your calf, soleus and Achilles tendon.
CalfSoleusAchilles tendon
Form tips
- Aim to reach the same height on both sides.
- To make it harder, stand on the edge of a step with your heel hanging off, holding the wall.
Common mistakes
- Bouncing out of the bottom of the movement.
- Rolling onto the outside of the foot.
When to avoid or modify
- Try it only once the two-footed calf raise feels easy and pain-free. Use a step edge only when flat-floor raises are comfortable.
- Stay with the two-footed raise if you have Achilles pain or swelling that gets worse with this.
- Hold on to something steady. If you feel a sudden sharp pain or a 'kick' at the back of the calf, stop and get urgent medical advice.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the feet & ankles