Single-Leg Calf Raise

About This Exercise

A unilateral calf raise targeting one side at a time through full range. Uncovers and corrects left-right calf strength imbalances — common in runners after long miles or following an Achilles flare-up. Different stimulus from bilateral Calf Raises (which let the stronger side dominate) and from Eccentric Heel Drop (which is eccentric-only).

1Setup

Stand on one foot, the other foot lifted slightly off the floor or lightly resting against the calf. Hold a wall, rail, or doorframe lightly with one hand for balance. Body upright, gaze forward.

2Execution

Press through the ball of the working foot to lift the heel as high as possible. Pause at the top with maximal calf contraction. Lower with control to the start position. Complete all reps on one side, then switch.

Pro Tips

• Lift to maximal height on each rep — partial reps lose the full-range stimulus
• Slow controlled descent — the eccentric is where Achilles capacity is built
• Stand on a step for full range (heel below toe at bottom) once flat-floor is easy
• For runners: corrects side-to-side calf imbalance that can compound under load