Standing Single Leg Concentration Calf Raise

Muscles worked

Setup

1. Stand on the edge of a step or elevated platform with the ball of your working foot firmly planted and the heel hanging off.
2. Lift the non-working foot off the ground, tucking it behind the ankle of the working leg or letting it hang freely.
3. Place one hand on a wall or sturdy object for balance, ensuring you do not use it to pull yourself upward.
4. Keep your standing leg straight with a soft micro-bend in the knee to protect the joint.

How to do it

1. Slowly lower your heel toward the floor until you feel a deep stretch in your calf muscle while inhaling.
2. Drive through the ball of your foot and big toe to lift your heel as high as possible, exhaling during the ascent.
3. Pause at the peak of the contraction for one second, squeezing the calf muscle forcefully.
4. Lower back down with a controlled 3-second tempo to the starting stretched position.

Form checklist

• Keep the working knee straight to prioritize the gastrocnemius over the soleus.
• Avoid using momentum or 'bouncing' at the bottom of the movement.
• Maintain a vertical torso and avoid leaning forward or using your hands to assist the lift.
• Ensure the weight is distributed across the ball of the foot rather than rolling onto the outer toes.

Pro tips

• Focus on pushing specifically through the big toe to maximize medial calf activation and prevent the ankle from rolling outward (supinating).
• Pause for a full two seconds at the bottom stretch to dissipate the stretch reflex and force the muscle to do all the work.

Make it harder

• Hold a dumbbell in the hand on the same side as the working leg to increase the load.
• Perform the exercise with a 5-second eccentric (lowering) phase to significantly increase time under tension.

Frequently asked

What muscles does the standing single leg concentration calf raise work?

The standing single leg concentration calf raise primarily targets the calves, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the standing single leg concentration calf raise?

The standing single leg concentration calf raise requires no equipment — just your body weight.

Is the standing single leg concentration calf raise good for beginners?

Yes. The standing single leg concentration calf raise is a beginner-friendly movement and a strong foundation to build on.

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