Own Every Range
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VIDEO DEMO

Single-leg calf raise

Progression of Calf Raise

YouTube · Hospital for Special SurgerySingle-Leg Calf RaiseWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg calf raise

These steps are written specifically for the Single-leg calf raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg calf raise. Stand with the balls of the feet on a step, heels free, knees straight, and a hand on support.

  2. 02
    Move the pattern

    Lower the heels slowly below the step, then press through the forefoot to rise as high as possible.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Finish tall over the big-toe side of the foot, pause, and begin the next slow heel drop. Finish over the big toe.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

CALVES & ANKLES / 13

Short rangeShort range

Single-leg calf raise

Sets: 3–5 · Reps: 8–15

Single-leg calf raise is a progression of Calf Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The straight knee emphasizes the gastrocnemius as it moves from a deep stretch into full shortening.