Bodyweight Exercises - Single Leg Calf Raises

Muscles Targeted: As the name implies, the single leg calf raise works the calf muscles in the lower leg. It also works the muscles in the hamstrings, foot and hips. Since this is a unilateral exercise where the body is working one side at a time, it's also a great way to work balance and control muscles in the core and along the spine.

Exercise Advice: Begin by finding a step or ledge that allows your ankle to flex about 30-45 degrees. Using a solid object to hang onto like a handrail or seat pad may be helpful to maintain control and balance. Place the foot of the leg you wish to work on the step so the ball of the foot is in contact but the rest of the foot and heel is over the ledge. Step up so your body weight is on the working foot with your hips level and your posture upright. Slowly sink your weight down by letting your heel drop and your ankle flex. Pause when you feel a light stretch in the calf and then extend your ankle by pushing through the ball of the foot until you are standing, like you're on your tippy toes. Repeat for reps and then do the same movement on the other side.

Things To Avoid: Avoid leaning forwards as this will diminish the amount of weight over your ankle and reduce the resistance on the calf muscles. Also, be sure to keep your hips level to the ground so one side does not twist or tilt upwards. If you are holding onto something, place light pressure through your hand. Too much grip can cause the upper body to assist with the exercise and make it less effective.

Reps and Sets: Calf work is typically a high rep sort of workout. Rep ranges between 15-30 are good with sets between 2-3 on each side.

Other Exercises To Use: Calf raises work great with all other ground based leg exercises such as squats, lunges, jumping, and deadlifts. They also go well with various cardio exercises like running, biking, hiking and dancing.

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