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Single-Leg Calf Raise

One leg at a time from a step. Doubles the load with no equipment and shows exactly which side is weak.

BeginnerBodyweight / dumbbell3 × 12–20/side
Single-Leg Calf Raise demonstration thumbnail — Single-Leg Calf Raise (HSS)
GastrocnemiusBodyweight / dumbbell

Single-Leg Calf Raise

Demo · Hospital for Special Surgery

Verified Single-Leg Calf Raise demonstration by Hospital for Special Surgery. Click to play.

How to do the Single-Leg Calf Raise

  1. 1Balance with fingertips only
  2. 2Full heel drop, full toe rise
  3. 3Pause 1 second up top
  4. 4Match reps side to side

Benefits of the Single-Leg Calf Raise

  • Builds strength and size in the gastrocnemius through a full, controlled range of motion
  • Also trains soleus, ankle stabilizers as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services