One Leg Floor Calf Raise
One Leg Floor Calf Raise is simple enough to learn in one session and works before or after your main squat.
How to do One Leg Floor Calf Raise
- Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
- Lift one foot off the ground and balance on the other foot.
- Slowly raise your heel off the ground, lifting your body up 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 legs and repeat.
One Leg Floor Calf Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common One Leg Floor Calf Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than One Leg Floor Calf Raise
Swap One Leg Floor Calf Raise For
One Leg Floor Calf Raise — Frequently Asked Questions
How do you do the One Leg Floor Calf Raise?
Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. Lift one foot off the ground and balance on the other foot. Slowly raise your heel off the ground, lifting your body up onto the ball of your foot. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the One Leg Floor Calf Raise work?
The One Leg Floor Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the One Leg Floor Calf Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the One Leg Floor Calf Raise good for beginners?
Yes. The One Leg Floor 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 One Leg Floor Calf Raise?
Try the Seated Calf Raise, Band Two Legs Calf Raise - (band Under Both Legs) V. 2 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.
