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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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