Single-Leg Calf Raise
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
The calf muscles absorb and push off with every step. In running they handle several times your body weight. Training one leg at a time shows and fixes side-to-side differences that two-leg raises can hide.
It is a natural step up from the two-leg calf raise and is used in many Achilles and running strength programs.
Step-by-Step Instructions
- Stand facing a wall or counter with your fingertips resting on it for balance.
- Lift one foot off the floor so you are standing on the other leg, knee straight but not locked.
- Push up through the ball of the foot and rise onto your toes as high as you can.
- Pause briefly at the top.
- Lower slowly over 2 to 3 seconds until the heel is back on the floor. Repeat, then switch legs.
Key Form Cues
- Straight up: Rise through the big toe and second toe, not rolling to the outside of the foot.
- Full height: Go as high as you can each rep.
- Fingertips only: Use the wall for balance, not to push yourself up.
How much to do
3 sets of 8 to 15 slow reps on each leg, 3 times a week. Stop a set when you can no longer reach full height.
Progression & Regression
Regression (Make It Easier)
- Do two-leg calf raises first
- Rise up on two legs and lower on one
- Do fewer reps or a smaller range
Progression (Make It Harder)
- Stand with the heel off the edge of a step for a bigger range
- Hold a weight in the hand on the working side
- Do the raise with the knee slightly bent to work the soleus
Who it suits, and who should check first
Good fit for: runners, calf and Achilles strengthening, and later-stage ankle and calf rehab.
Check with your clinician first if: you have a recent calf strain or Achilles injury, Achilles pain that is sharp, or a balance problem.
Precautions
Build up from two legs.
- Keep a hand on a wall or counter so you can stay balanced.
- Mild Achilles discomfort (up to 3 out of 10) that settles within 24 hours is usually acceptable; sharp pain is not.
- If you cannot do 10 two-leg raises comfortably, start there.
- Stop and consult your provider if: you feel a sudden pain or a “pop” in the calf or heel, sharp Achilles pain, calf swelling or tenderness, or pain that is worse the next morning.
Frequently asked questions
How many single-leg calf raises should I be able to do?
Many clinicians use around 20 to 25 full-height reps on one leg as a sign of good calf endurance. Compare both sides; they should be close.
Are single-leg calf raises good for Achilles tendinopathy?
Calf strengthening is a core part of Achilles tendinopathy rehab. Load is built up gradually; see eccentric heel drops as well.
Should I do them on a step?
Start on flat ground. Once that is easy, a step lets the heel drop lower for a bigger range.
Video: Hospital for Special Surgery on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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