Legs · Bodyweight
Single-leg Calf Raise
How to do the single-leg 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
- Calf Raise
- Mechanic
- Isolation
How to do it
Stand on one foot near a wall or rail for balance. Rise up onto the ball of your foot, squeezing your calf at the top, then lower slowly.
- 1Drive through the ball of your foot and squeeze your calf hard at the top
- 2Lower slowly under control to get a full stretch at the bottom
- 3Keep your balance by lightly touching a wall or rail, don't lean on it
Common mistakes
- Don't bounce at the bottom or rush through reps
- Avoid shifting your weight to the non-working leg
- Don't let your ankle roll inward or outward
Muscles worked
The single-leg calf raise mainly works the calves.
- CalvesPrimary
- Tibialis AnteriorMinor
Single-leg Calf Raise strength standards
See how your single-leg calf raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM85 lb
Silvere1RM187.5 lb
Golde1RM332.5 lb
Platinume1RM492.5 lb
Diamonde1RM592.5 lb
Champione1RM677.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the single-leg 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 April 2026.