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Last updated March 5, 2026
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Calves
Calf Raise - Single Leg, Standing
Stand on one foot on a raised surface. Rise onto your toes as high as possible, then lower your heel below the platform.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
calves
Secondary
lower calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand on a step or raised platform with the ball of one foot on the edge.
- Let your heel hang off the edge.
- Hold a wall or railing for balance with one hand.
- Step 2Execution
- Lower your heel below the platform to feel a deep calf stretch.
- Push through the ball of your foot to raise your heel as high as possible.
- Pause and squeeze your calf at the top of the movement.
- Step 3Return
- Slowly lower your heel back to the stretched position.
- Maintain control throughout the range of motion.
- Complete all reps on one side before switching.