Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Single-Leg Calf Raise

IntermediateStrengthTier T2

Calf raise on one leg. Key exercise for functional strength as walking and running load one leg at a time.

Targets: Foot & Toes
Muscles: Gastrocnemius, Soleus

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, dumbbells for load

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 sec up / 4 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand near a wall or chair for balance
  • Shift weight to one foot
  • Lift the other foot slightly off the ground

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Stand tall on one leg

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Rise up onto the ball of your foot

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Lift heel as high as possible

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold briefly at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower slowly over 3-4 seconds

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat all reps, then switch legs

Breathing

  • Exhale as you rise
  • Inhale as you lower

Form Cues

  • Keep ankle straight - no wobbling
  • Push through the whole forefoot
  • Control is more important than height
  • Use wall for light support if needed

Common Mistakes to Avoid

  • Ankle wobbling or rolling
  • Not going high enough
  • Dropping down quickly
  • Holding breath

Safety Information

Important criterion for return to running. Progress gradually if recovering from foot/ankle issues.

Progressions

Add weight, perform on step, slow eccentric (5-6 sec)

Eccentric Calf Lower (Step)Intermediate

Regressions

Use wall for support, master double-leg first

Standing Double-Leg Calf RaiseBeginner

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.