Single Leg Standing Calf Raise
Complete guide to Single Leg Standing Calf Raise. Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Single Leg Standing Calf Raise
Stand on the edge of a step or raised surface with the ball of one foot on the edge and your heel hanging off.
Hold a wall or rail for balance and raise your other foot off the surface.
Engage your abs and take a breath.
Press upward by extending your ankle, squeezing your calf at the top and exhale.
Slowly lower your heel back down as far as comfortable and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |