How to do a Single Leg Standing Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 309,846
- Popularity Rank
- 240th
- Difficulty
- Beginner
- Calves Strength
- 89 mSCORE 17th
- Equipment Required
- Bodyweight-only
Workouts with Single Leg Standing Calf Raise
Target muscles worked
Instructions for Proper Form
This exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
- Engage your core and shift your weight to one foot.
- Raise your other foot a few inches off the ground while maintaining balance and core tension.
- Shift your weight to the ball of your foot on the floor, and engage that calf to raise your heel off the ground.
- Hold this position for a moment at the top of the movement.
- Maintain tension in your calf as you slowly allow your heel to return back to its starting position.
- Repeat this movement with the other leg.
Sets & Reps Calculator
Average Single Leg Standing Calf Raise standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets6reps1 Set Max7reps
- intermediate4sets7reps9reps
- advanced4sets7reps9reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Single Leg Standing Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 2,426 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
2. Calf Press
91.6 mSCORESWAPPED 2,343 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 2,326 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
4. Calf Raise
75 mSCORESWAPPED 1,663 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,460 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
6. Standing Machine Calf Press
80.3 mSCORESWAPPED 1,303 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
7. Smith Machine Calf Raise
77.6 mSCORESWAPPED 1,151 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 709 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
9. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 401 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
10. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 382 TIMESA compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.