ClapMove · clapmove.com
Exercise handout — move better, feel better.
Single-Leg Calf Raises
Rise up onto toes on one leg. Key milestone exercise - 20+ controlled reps indicates readiness for running/jumping activities.
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
Home Options
- wall
Dosage
4
Sets
12
Reps / Time
90 sec
Rest
2 sec up / 1 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand on one leg
- Other foot lifted slightly off floor
- Fingertips on wall for balance only
No image for this step. Follow the written instruction.
Step 1 of 4
Rise up onto ball of foot as high as possible
No image for this step. Follow the written instruction.
Step 2 of 4
Hold briefly at top (1-2 sec)
No image for this step. Follow the written instruction.
Step 3 of 4
Lower heel slowly back to floor
No image for this step. Follow the written instruction.
Step 4 of 4
Maintain control throughout
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Push through big toe
- Rise as high as you can
- Slow, controlled lowering is key
- Use support for balance only, not strength
Common Mistakes to Avoid
- Using support for strength (not just balance)
- Not rising high enough
- Dropping heel quickly
- Compensating with hip
Safety Information
Key milestone: 20+ reps indicates readiness for running. Avoid if acute Achilles issues.
Progressions
Add weight (dumbbell/backpack), do on step for full range, 3-5 sec eccentric
Regressions
Use more support, smaller range, double leg assist
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.