Single-Leg Calf Raise
Also known as: Single-Leg Dumbbell Calf Raise, One-Leg Calf Raise, Single-Leg Heel Raise, Single-Leg Calf Raise on Step, One-Leg Calf Raise on Step, Single-Leg Heel Raise on Step, Single-Leg Stair Calf Raise
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand on one foot with the ball of the foot on a step edge and hold a rail or wall for balance.
- Hold a dumbbell in the free hand on the working side for extra load if needed.
- Lower your heel below the step for a full stretch.
- Rise onto your toes as high as you can, pause, and lower slowly.
- Finish the set, then switch legs.
Cues
- Use the support only for balance, not to push.
- Keep the working knee straight but not locked.
- Full range beats extra weight.
- Cross the free ankle behind the working one to keep it out of the way.
Common mistakes
- Bouncing in the bottom position.
- Rolling onto the outer edge of the foot.
- Pulling yourself up with the hand.