One Leg Standing Calf Raise

Exercise Summary
Primary Muscle(s) Calves
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Isolation
Type Push

One Leg Standing Calf Raise Instructions

  • Position a plate on the ground. Setup by a machine or fixture where you can support yourself.
  • Put one foot on the plate with your toes pointed straight ahead.
  • With your knee slightly bent, make sure your back heel is off the plate closer to the ground.
    • Have the non-working leg off the plate and remaining passive throughout the exercise.
  • You can lightly support yourself against a stationary object.
  • In a controlled manner, flex/extend at the ankle through a full range-of-motion.
    • Maintain a slight knee flex throughout the exercise.
    • Full plantar flexion & dorsiflexion.
  • Conscientiously lengthen and shorten the calf musculature. 
    • At the top of the exercise (full plantar flexion), think about driving the back of your foot into your hamstring.
  • Don't bounce yourself up. Again, really emphasize controlling the exercise with your calves.


  • Establish a strong mind-muscle connection and be deliberate with each repetition. 
  • Experiment with different rep schemes and various time-under-tension protocols. 
  • Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.
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