Legs · Calf raise
Single-Leg Calf Raise
The Single-Leg Calf Raise mainly trains your calves.
One cable
Stable
How to do it
- Ball of one foot on the raised surface, other leg bent
- Free hand holds the frame
- Rise all the way up onto your toes and hold at the top
- Drop your heel low: then switch sides
Coach’s tip
On one leg, a single calf carries your whole body weight plus the cable: plenty of load even without the belt.
Setup
Pulley
Pulley at the bottom
Grip
Single handle on the side of the standing leg
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (calf raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Leg Calf Raise work?
Mainly the calves.
How do I set up the cable machine for the Single-Leg Calf Raise?
Pulley: Pulley at the bottom. Grip: Single handle on the side of the standing leg.
What can I do instead of the Single-Leg Calf Raise?
For the same movement: Belt Calf Raise, Cable Calf Raise and Supported Calf Raise. In DCFT you swap with one tap.
DCFT
The Single-Leg Calf Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.