Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

One-Leg Standing Bodyweight Calf Raise Instructions

All you need for the one leg standing calf raise is a block or step and something to help you keep your balance. It's usually easiest to set the block up next to a wall or machine.

  1. Stand on the block with your left foot, the ball of your foot should be resting on the edge of the block.
  2. Hook your right ankle around your left ankle.
  3. Slowly let the heel drop as far as possible. This is the starting position.
  4. Slowly raise the heel up as far as possible.
  5. Pause, and then slowly lower the heel down.
  6. Repeat this movement for desired reps.

One-Leg Standing Bodyweight Calf Raise Tips

  • Use the maxim rep range by letting the heel drop as far as possible and then raising it as high as possible.
  • Pause and squeeze for a count of 1-2 at the top of the movement for added intensity.
  • Don't rest at the bottom of the movement by pausing. Once your heel is down as far as it will go, start the next rep.
  • Keep the ball of your foot on the edge of the block/step. If you allow the balls of your feet to come in more, the exercise becomes easier.
  • Focus on not allowing your knees to bend.