The Single-Leg Standing Calf Raise is a beginner-friendly bodyweight strength exercise that targets the calves. Here's how to do it right — and what to stop doing.
Primary musclesCalves
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Leg Standing Calf Raise
Stand with the ball of one foot on the edge of a step or block, heel hanging free.
Hook the free foot behind the standing ankle and rest a hand on a wall for balance.
Straighten the standing knee and hold it straight for the whole set.
Let the heel drop until you feel a firm stretch through the calf.
Press up through the ball of the foot until the ankle is fully extended.
Pause at the top, lower under control, and repeat before switching sides.
02 The payoff
Why it earns its spot
Doubles the load on each calf compared with a two-legged raise.
Exposes ankle strength and balance differences between sides.
Trains the gastrocnemius at long muscle length with the knee straight.
03 Don't do this
Common mistakes
Bouncing out of the bottom, which uses the Achilles tendon rather than the calf muscle.
Bending the standing knee, which shortens the gastrocnemius and reduces its contribution.
Cutting the range short at the top or bottom, which is the usual reason calves stop responding.
Hanging on the support hand and taking real load off the standing leg.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Leg Standing Calf Raise, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
