# Single-Leg Calf Raise

URL: https://heatsy.app/ex/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: Legs

## Muscles

- Main: Gastrocnemius
- Helps: Soleus
- Holds: Gluteus Medius, Tibialis Posterior, Fibularis Longus

## Equipment

- Step Platform or Plyo Box

## Technique

1. Stand on one foot with the ball of the foot on a step edge and hold a rail or wall for balance.
2. Hold a dumbbell in the free hand on the working side for extra load if needed.
3. Lower your heel below the step for a full stretch.
4. Rise onto your toes as high as you can, pause, and lower slowly.
5. 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.

## Alternatives

- [Standing Calf Raise](https://heatsy.app/ex/standing-calf-raise)
- [Seated Calf Raise](https://heatsy.app/ex/seated-calf-raise)
- [Calf Raise on Step](https://heatsy.app/ex/calf-raise-on-step)