Single Leg Calf Raises are a bodyweight exercise that targets the calf muscles in the lower leg. This exercise is an effective way to build strength, endurance and size in the calves, which can improve athletic performance and balance. The exercise can be performed almost anywhere, as long as you have a raised surface to stand on. In this exercise, you will be raising your body weight on the ball of one foot at a time, making it a great unilateral exercise to help prevent muscle imbalances.
How to perform Single Leg Calf Raise
- Grab a step or weight plate and stand on it on the ball of your foot. The other leg should be hanging behind. Make sure you are standing upright with a slight bend at your knee. Hold onto a secure bar or structure for balance if required. This will be your starting position.
- Exhale and raise your heel as high as possible by pushing off on the ball of your foot, flexing your calves throughout the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
- Inhale and return slowly to the starting position as you lower your heels toward the floor. Allow your heel to descend beyond the step or weight plate and hold for a second.
- Repeat for the recommended amount of repetitions, then switch to the other leg.
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