Also known as: Single Leg Standing Calf Raise, Unilateral Calf Raise
Intermediate
Bodyweight
Calf strength, ankle stability
Description
The Single Leg Calf Raise is an isolation exercise that targets the gastrocnemius and soleus muscles (calf muscles) through unilateral training. It develops ankle stability, calf strength, and balance critical for runners to maintain proper form and prevent injuries during prolonged running sessions.
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Overview
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
- Develops calf muscle strength and endurance crucial for powerful push-off during running strides
- Improves ankle stability to protect against common running injuries like ankle sprains
- Strengthens the Achilles tendon, reducing risk of tendinopathy common in runners
Performance Benefits
- Enhances running economy by improving elastic energy return through the Achilles tendon and calf complex
- Increases stride power and efficiency during uphill running when calf engagement is maximized
- Improves balance and proprioception, leading to better foot landing mechanics and reduced injury risk
Unique Benefits
- Addresses muscle imbalances between legs that can lead to compensatory running mechanics and injuries
- Particularly effective for injury prevention in distance runners who experience calf fatigue in later miles
- Excellent for rehabilitation after Achilles or calf injuries while gradually rebuilding strength
Muscles Worked
Primary Muscles
- Gastrocnemius: Upper calf muscle engaged primarily when knee is straight
- Soleus: Deeper calf muscle that contributes significantly throughout the movement
- Tibialis posterior: Assists with stabilization and proper foot alignment
Secondary Muscles
- Foot intrinsic muscles: Provide stabilization and support during the exercise
- Anterior tibialis: Works eccentrically during the lowering phase
- Core and hip stabilizers: Engage isometrically to maintain proper alignment and balance
Prerequisites
Prerequisites
Equipment Needed:
None
Physical Requirements
- Basic balance ability to maintain stability on one leg
- Adequate ankle mobility (approximately 10° dorsiflexion)
- Minimum calf strength to perform at least 10 two-legged calf raises
Prior Knowledge
- Double-leg calf raises should be mastered first
- Understanding proper ankle alignment and neutral foot position
- Familiarity with proper balance and core engagement techniques
Execution
Execution
Starting Position
- Stand tall with feet hip-width apart and core engaged
- Shift weight to one foot, lifting the other foot off the ground
- Position the ball of the supporting foot firmly on the ground (or edge of step if using)
- Optional: Hold onto a wall or stable object lightly with fingertips for balance
- Maintain a neutral spine with shoulders back and down
Movement Pattern
- Begin standing tall on one leg with the ankle in neutral position
- Press through the ball of the foot, raising the heel as high as possible
- Reach maximum height contraction, emphasizing the squeeze in the calf muscle
- Hold the top position briefly for 1-2 seconds
- Lower the heel with control until it drops slightly below the level of the toes
Form Cues
- Maintain a vertical shin throughout the movement
- Keep the knee of the working leg soft but not bent
- Rise as high as possible on the ball of the foot
- Control the descent phase equally as much as the rising phase
Safety
Safety
Common Mistakes
Rolling the foot inward or outward
What it looks like: Ankle collapses medially or laterally during movement
Why it's problematic: Creates improper loading patterns that can lead to ankle injuries
How to correct it: Focus on distributing weight evenly across the ball of the foot
Rising onto toes instead of ball of foot
Looks like: Weight shifts forward to toes rather than remaining on metatarsals
Why it's problematic: Reduces effectiveness and can cause toe injuries
How to correct: Focus on pressing through the ball of the foot while keeping toes relaxed
DO NOT PERFORM IF....
- Runners with recent ankle sprains should begin with supported variations
- Modify or reduce volume if experiencing persistent calf cramping during running
Progressions
Progressions
Beginner:
- Perform supported single leg calf raises with hand support for balance
- Focus on quality contractions with 2-second holds at top
Intermediate:
- Unsupported single leg calf raises on flat ground
- Add slow eccentric (lowering) phase of 3-4 seconds
Advanced:
- Single leg calf raises on step with added weight (dumbbell or weight vest)
- Single leg plyometric calf jumps for enhanced power development
Pro Tips
Pro Tips
Technical Mastery
- Slightly vary foot position across sets to target different areas of the calf muscles
- Perform the exercise barefoot occasionally to strengthen foot intrinsic muscles
- For maximum calf development, perform some sets with knee slightly bent to emphasize soleus muscle
Programming Tips
- Implement 2-3 times weekly, ideally after running sessions or on separate strength days
- Best paired with complimentary lower leg exercises like dorsiflexion work for balanced development
Expert Insights
- Runners should emphasize the eccentric (lowering) phase to build resilience against downhill running stresses
- Perform occasional isometric holds (30-60 seconds) at various heights to build tendon strength
- Integrate into pre-run routine with lighter sets to activate calf muscles before high-mileage runs
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
