How To Do Single Leg Calf Raise Rightly

Look, I’ve seen countless folks hammering away on the seated calf raise, bouncing on both legs, hoping for those diamond-shaped gastrocs to pop. And yeah, bilateral work has its place. But if you’re serious about building serious calf strength, symmetry, and bulletproof ankles, single leg calf raise. Trust me, after training hundreds of clients, isolating each leg is the game-changer most people skip. It’s brutally honest about imbalances and builds functional strength you actually feel in every step, jump, and sprint.

1. How To Do Single Leg Calf Raises

1. Stand near support: Use a wall/rack for light fingertip balance only.
2. Shift weight: Lift one foot off the ground, bend that knee (heel towards glute).
3. Stand tall: Chest up, core braced, shoulders back, eyes forward.
4. Lower slowly: Drop working heel BELOW floor/step level (deep stretch). No bounce.
5. Drive up powerfully: Rise onto the ball of your foot as high as possible.
6. Squeeze hard: Hold the top position for 1-2 seconds (peak contraction).
7. Control down: Lower slowly back to the stretched position.
8. Complete reps: Finish all reps on one leg before switching sides.

2. Single Leg Calf Raises with A Dumbbell

1. Grip & Stance: Grab a dumbbell in the hand opposite to the working leg. (Right leg works? Dumbbell in left hand). Stand on the edge of that step/platform again.
2. Free Hand? Use It Wisely: Rest your free hand lightly on something stable only for minimal balance assistance. Remember, you’re training the calf, not your grip on the rack!
3. Execute: Follow steps 3-6 exactly as above (Posture, Slow Descent, Explode Up, Peak Squeeze). The weight adds resistance, but the focus remains laser-sharp on the calf muscle doing the work. No cheating with momentum!
4. Pro Tip: Keep that non-working leg bent and completely out of the movement. It’s just along for the ride.

3. Using Leg Press to Do Single Leg Calf Raises

1. Sit & Plant: Sit securely on leg press. Place one foot low on platform edge (ball of foot on, heel free). Keep other foot completely off.
2. Lock Hands: Grip handles firmly. Brace core. Release safety latch.
3. Drop Heel Deep: Slowly lower platform by letting working heel sink below footplate. Feel brutal stretch. No bounce.
4. Press & Peak: Drive powerfully through ball of foot to fully extend ankle. Squeeze calf MAX at top. Hold 1-2 sec.
5. Control Down: Resist weight on descent back to deep stretch.
6. Complete Reps: Finish set on one leg. Switch. Focus: Pure calf contraction.

Single leg calf raise exercise shines a spotlight on it. But that’s exactly why they’re so powerful. By forcing each leg to carry its own weight (and then some!), you build real strength, real balance, and calves that actually look balanced and defined from every angle. It translates directly to better running form, more explosive jumps, and ankles that won’t roll when you step off a curb wrong.

Jordan Mitchell

Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.