Band Single Leg Reverse Calf Raise

Also known as: single leg band reverse calf raise

Beginner

Calves

Band

Chasing muscle you built on purpose? Band Single Leg Reverse Calf Raise uses accommodating band tension to get there.

How to do Band Single Leg Reverse Calf Raise

Stand with your feet hip-width apart and place the band around the ball of your foot.
Hold onto a stable object for balance.
Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot.
Pause for a moment at the top, then slowly lower your heel back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other leg.

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Band Single Leg Reverse Calf Raise Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Move up a band thickness once the top feels light.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Step further from the anchor to raise tension.

Common Band Single Leg Reverse Calf Raise Mistakes

Anchoring the band somewhere it can slip mid-set

Check the anchor point and the band for wear before every set.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Band Single Leg Reverse Calf Raise

Harder progression

Smith Seated One Leg Calf Raise

Swap Band Single Leg Reverse Calf Raise For

Seated Calf Raise

Standing Calf Raise (on A Staircase)

Dumbbell Single Leg Calf Raise

Band Single Leg Reverse Calf Raise — Frequently Asked Questions

How do you do the Band Single Leg Reverse Calf Raise?

Stand with your feet hip-width apart and place the band around the ball of your foot. Hold onto a stable object for balance. Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Band Single Leg Reverse Calf Raise work?

The Band Single Leg Reverse Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with a resistance band.

How many sets and reps of the Band Single Leg Reverse Calf Raise should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Band Single Leg Reverse Calf Raise good for beginners?

Yes. The Band Single Leg Reverse Calf Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Band Single Leg Reverse Calf Raise?

Try the Seated Calf Raise, Standing Calf Raise (on A Staircase) or the Dumbbell Single Leg Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Band Single Leg Reverse Calf Raise the same as the single leg band reverse calf raise?

Yes. The Band Single Leg Reverse Calf Raise is also commonly called the single leg band reverse calf raise. Different gyms and training programs label it differently, but "single leg band reverse calf raise" refer to this same movement.