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.

Setup

Stand on one foot, ball of the foot on a step edge if available, fingertips on a wall for balance.

How to do it

1. Press up to full height on one leg — no push-off from the other foot.
2. Control the lowering for 2–3 seconds, letting the heel drop below the step.
3. Keep the ankle tracking straight — no rolling out.
4. Quality over count: stop when the height of the rep degrades.

Common 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