strength · step
Single-Leg Calf Raise
Bulletproof calves and Achilles for runners.
3 × 12–20 per leg 8 minrest 45s
Equipment
step
Rest
45s between sets
Primary muscles
calves
Also works
achilles, foot
How to do it
- Stand on the edge of a step on one foot, heel hanging off.
- Rise up as high as possible onto the ball of the foot.
- Lower under control below the step level for a full stretch.
- Complete reps, then switch legs.
Form cues
- ✓Full range top to bottom
- ✓Slow eccentric — 3 seconds down
- ✓Big toe stays pressed
Common mistakes
- ✗Bouncing at the top
- ✗Half-range reps
Progressions
- Two-leg calf raise → single-leg → weighted single-leg