How to do a Single Leg Standing Calf Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
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Alternative Exercises to Single Leg Standing Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 2,734 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.
- Beginner
- Calves
- Calf Raise Machine
2. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 2,636 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.
3. Calf Press
91.6 mSCORESWAPPED 2,628 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.
- Beginner
- Calves
- Leg Press
4. Calf Raise
75 mSCORESWAPPED 1,815 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.
- Beginner
- Calves
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,519 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. Smith Machine Calf Raise
77.6 mSCORESWAPPED 1,307 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.
- Beginner
- Calves
- Smith Machine
7. Standing Machine Calf Press
80.3 mSCORESWAPPED 1,250 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
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 669 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. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 442 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.
10. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 433 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.
- Beginner
- Calves
- Kettlebells