Single-Leg Calf Raise
The calf raise on one leg — the standard for building running-specific calf and Achilles capacity, and the base of most Achilles rehab protocols.
Also called: single leg standing calf raise, eccentric calf raise, heel drop
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand on one foot, ball of the foot on a step edge if available, fingertips on a wall for balance.
How to do the Single-Leg Calf Raise
- Press up to full height on one leg — no push-off from the other foot.
- Control the lowering for 2–3 seconds, letting the heel drop below the step.
- Keep the ankle tracking straight — no rolling out.
- Quality over count: stop when the height of the rep degrades.
Single-Leg Calf Raise muscles worked
The Single-Leg Calf Raise works the calves and achilles.
Common Single-Leg Calf Raise mistakes
- Helping with the free leg or pulling with the arms.
- Short quick reps without the slow lowering — the eccentric is the medicine.
- Knee bending (that shifts work to the soleus — fine, but do it on purpose).
Scale it
Easier: Two-up, one-down: rise on both feet, lower on one.
Harder: Hold a dumbbell, or do a bent-knee set afterward for the soleus.
Pairs well with
Pogo Hop
Fast, springy straight-leg hops off the ankles — trains tendon stiffness and elastic recoil, the free speed in your stride.
Ankle Mobility
Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Calf & Soleus Stretch
Static holds targeting both the calf and the deeper soleus muscle underneath it.