Legs · Bodyweight
One Leg Floor Calf Raise
How to do the one leg floor calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on one foot on a flat floor near a wall or rail for balance. Rise up onto the ball of your foot, squeezing your calf at the top, then lower slowly. Complete your reps, then switch sides.
- 1Drive through the ball of your foot and squeeze your calf hard at the top
- 2Lower slowly under control through a full range
- 3Touch a wall or rail lightly for balance, do not lean on it
Common mistakes
- Do not bounce at the bottom or rush the reps
- Avoid shifting weight onto the non-working leg
- Do not let your ankle roll inward or outward
Muscles worked
The one leg floor calf raise mainly works the calves.
- CalvesPrimary
- Tibialis AnteriorMinor
Kovo programs the one leg floor calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.