Single-Leg Calf Raise

Calves at home with no kit: one leg doubles the stimulus and a step gives you the full range. Add a dumbbell in your hand once you pass 20 reps.

• Isolation
• Bodyweight
• Beginner

How to do it

• Balls of your feet on a step, heels hanging
• Lower into a full stretch with a 1–2 s pause
• Rise as high as you possibly can
• Knee extended; the movement comes only from the ankle

Sets, reps and tempo

Ranges: 12–20 per leg · 0–1 RIR

Tempo: Lift for 1 s, pause at the top, lower for 3 s controlling the stretch

Common mistakes

• Leaning too much on the support to cheat
• Bouncing at the bottom
• A partial range

Muscles worked

Primary

• Calves

Alternatives

• Standing Calf Raise
• Seated Calf Raise