Calf raises (single leg)

Calf raises (single leg)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the calf.


  • Holding on to something for balance
  • push through the ball of your foot to raise the heel as high as you can
  • The higher you can go, the more effective the exercise will be
  • Control the lowering phase at a steady speed
  • and repeat until finished the set

Main muscles targeted:

  • Calf muscles
  • Specifically, Soleus and Gastrocnemius
  • Muscles of the foot and toes

Main benefits:

A single leg calf raise will double the weight and challenge as opposed to a double leg calf raise. If a single leg calf raise is too difficult you can use the other foot to take some of the weight. For example, you can put 50% of the weight through each leg with a double leg calf raise, but if you start to gradually shift your weight to one side, the percentage of weight goes up from 50%, to 60% and so on right up until it is 100% if you only have one foot on the ground. You must decide what weight is challenging enough to be able to still perform a full range repetition for the allocated sets and reps.