Unweighted Single-Leg Standing Calf Raise: how to do it right
In short: A single-leg ankle extension, bodyweight, that isolates the triceps surae with a peak of tension in the shortened contraction on tiptoe.
How to do it, step by step
- 1Stand on one foot, ball of the foot down, heel free, one hand lightly on a support for balance, not to pull yourself up.
- 2Rise slowly onto your toes, pushing upward, knee straight, without swaying your body.
- 3At the top, squeeze the calf hard for 1 second, go for the maximum range of plantar flexion.
- 4Lower the heel in a controlled way over 2 to 3 seconds to the stretch, without bouncing.
The mistake to avoid
Don't do small bounces. Rise high onto your toes.
Other common mistakes
- Bouncing at the bottom to launch yourself: it kills the tension at the top, rise slowly and do the work with the muscle.
- Shortened top range: you lose the useful peak, rise as high as possible onto your toes and hold.
- Pulling yourself up with the supporting hand: it unloads the calf, the support is only for balance.
- Knee bending without meaning to: keep it straight to target the gastrocnemius.
Muscles worked
- Main:
- Calves
Main target: the triceps surae. The gastrocnemius (medial and lateral heads), visible two-joint muscles, dominate when the knee is straight. The soleus, underneath, takes over if the knee bends. Here, working on one leg doubles the relative load with no equipment.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Band Standing Calf Raise ›
- Standing Dumbbell Calf Raise ›
- Standing Kettlebell Calf Raise ›
- Calf Raise Hold ›
- Single-Leg Calf Raise Hold ›
Frequently asked questions
How do I do this exercise?
On one foot, ball of the foot down and heel free, one hand lightly on a support for balance. Rise slowly onto your toes, knee straight, squeeze for a second at the top, then lower the heel over 2 to 3 seconds to the stretch, without bouncing.
I don't feel anything, is that normal?
You should feel the calf burn at the top, when you are on your toes. If you feel nothing, you are rising too little or too fast: rise to the max and really hold for a second.
How fast should I do the movement?
Very slowly. With no load, tempo is your only resource: one to two seconds of squeeze at the top, three seconds on the way down. The bounce at the bottom is what makes this exercise useless.