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Exercise handout — move better, feel better.
Calf Raise (Single Leg)
Single-leg calf strengthening. Builds the calf strength needed for running and jumping.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
- wall
No equipment? Try: Step for increased range
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 sec up / 2 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand on one leg, other foot off floor
- Hold wall or chair for balance
- Stand on flat ground or edge of step
Step 1 of 4
Push through ball of foot to rise up
Step 2 of 4
Lift heel as high as possible
Step 3 of 4
Hold at top for 1-2 seconds
Step 4 of 4
Lower heel slowly back down
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Go all the way up and all the way down
- Keep ankle from rolling out
- Control the lowering phase
- Feel the calf working hard
Common Mistakes to Avoid
- Not going high enough
- Lowering too quickly
- Ankle rolling outward
- Bending the knee
Safety Information
Avoid if acute Achilles issues. Great for runners.
Progressions
Off step for more range, add weight, bent-knee version
Regressions
Double leg first, use more support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.