Single Leg Calf Raise Off Step
Single Leg Calf Raise Off Step Video Guide
The Single Leg Calf Raise Off Step is a high-tension unilateral calf exercise that isolates each calf muscle—the gastrocnemius and soleus—to build balanced lower-leg strength, stronger ankles, and better muscle function. Training on one foot immediately exposes left–right imbalances while the raised platform increases the stretched position, improving range of motion, Achilles tendon resilience, and overall calf development.
Because the heel hangs off the edge, the movement loads the calf through a full plantar-flexion arc, enhancing stability, control, and muscular contraction. This makes the single leg calf raise one of the most effective calf raises for athletes, runners, lifters, and anyone needing stronger, more functional lower legs.
How to Perform the Single Leg Calf Raise Off Step
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Starting position: Stand on one foot on a raised platform or step with the ball of your foot on the edge, heel hanging off. Keep feet hip width (relative stance), core steady, and lightly hold a wall or rail for balance.
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Slowly lower your heel toward the floor until you feel a deep stretch through the calf muscle and Achilles tendon. Movement should come from the ankle, not the hip or knee.
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Push through your toes to slowly raise your heel as high as possible, keeping the working leg slightly bent for soleus muscle engagement.
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Pause and squeeze at the top to fully activate the gastrocnemius and soleus muscles.
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Lower under control and repeat, then switch legs to ensure equal strength and stability.
GymNation Tip: When bodyweight becomes easy, add extra weight using a dumbbell, weight plate, weighted vest, or a kettlebell held on the one hand opposite the working leg.
Personal Trainer Notes:
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Keep the working knee soft—never locked.
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Use slow, controlled reps to protect the Achilles and maximise tension.
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Avoid shifting weight to the other leg or leaning forward.
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Prioritise full-range reps: deep stretch + full raise.
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Great as a finisher for improving endurance in slow twitch muscle fibres.
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Alternative Calf Exercises
Donkey Calf Raise
The Donkey Calf Raise builds both the gastrocnemius and soleus muscles for fuller, stronger calves. The bent-hip position increases the stretch for deeper activation.
Smith Standing Leg Calf Raise
The Smith Standing Leg Calf Raise builds the gastrocnemius for powerful and well-shaped calves. The Smith machine provides stability for controlled lifting.
Dumbbell Standing Calf Raise
The Dumbbell Standing Calf Raise strengthens the calves (gastrocnemius and soleus) while also challenging balance and coordination. It’s simple and effective anywhere.
Lever Standing Calf Raise
The Lever Standing Calf Raise strengthens the gastrocnemius and soleus muscles for improved power, balance, and definition. The standing position targets the upper calves most effectively.
Barbell Seated Calf Raise
The Barbell Seated Calf Raise targets the soleus muscles (lower calves) and helps build strength and size in the lower leg. Performing this exercise seated ensures constant tension on the calves through a full range of motion.
Lever Seated Calf Raise (Plate Loaded)
The Lever Seated Calf Raise (plate loaded) isolates the soleus (lower calves) through controlled seated motion. It’s great for strength and endurance development in the lower leg.
Sled 45 Calf Press
The Sled 45 Calf Press works the calves (gastrocnemius and soleus) using heavy resistance. It allows powerful contraction and full range without loading the spine.
Weighted Donkey Calf Raise
The Weighted Donkey Calf Raise targets both the gastrocnemius and soleus. The bent position enhances stretch and muscle recruitment for fuller calf development.
Barbell Standing Leg Calf Raise
The Barbell Standing Leg Calf Raise strengthens the gastrocnemius (upper calf) for improved power and definition. It also enhances ankle stability and balance.
Single Leg Calf Raise Off Step FAQs
Yes. They build balanced calf muscles, improve ankle stability, strengthen the Achilles tendon, and correct imbalances. Essential for athletes, runners, and anyone wanting stronger lower legs.
Place the ball of your foot on the step edge, heel hanging off, lower slowly, stretch fully, raise high, and squeeze at the top.
Hold a wall, bar, or rail lightly for stability. The working leg must still generate all the force.
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Correct muscle imbalances
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Stronger gastrocnemius and soleus
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Improved balance and ankle control
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Better walking, running, and jumping mechanics
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Increased range of motion and tendon durability
No. Train calves 2–4 times per week. Daily training can irritate the Achilles or reduce recovery quality.
Bouncing at the bottom, leaning forward, skipping the full stretch, rushing reps, or loading too early.
3–4 sets of 12–20 slow, controlled reps per leg. Add extra weight once bodyweight becomes easy.
Absolutely. Start with light support and bodyweight, then add load gradually.
