How to do Single-Leg Bodyweight Calf Raise

Single-Leg Bodyweight Calf Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: soleus. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Place the ball of one foot on a step and hold the other foot in the air or hook it behind your ankle.
2. Lightly hold onto a wall or a fixed point with your fingers for balance.
3. Lower the heel of the working foot to create a stretch in the calf.
4. Press onto the ball of your foot to raise your heel as high as possible and squeeze at the top.
5. Lower under control to complete the set, then switch to the other leg.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Tibialis Raise, Standing Bodyweight Calf Raise
• Same muscle, different equipment: Standing Calf Raise (Machine), Seated Calf Raise, Standing Calf Raise (Smith Machine)

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Leg Press Calf RaiseLeg Press ile Baldır
• Donkey Calf RaiseDonkey Calf Raise