StrengthIn review

Single-Leg Calf Raise

A heel raise performed on one standing leg.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Calf
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand on one leg with the other foot clear of the floor.
Use light fingertip contact with a wall if needed, without pushing through the hand.

Do the rep

Keep the standing knee nearly straight and raise the heel.
Pause at the highest controlled position.
Lower the heel to the floor and repeat before changing legs.

What counts as a rep

One rep raises and lowers the standing heel without help from the free foot; count each leg separately.

Breathing

Exhale as you rise; breathe in as you lower.

Cues

Rise over the big-toe side of the foot.
Keep the free foot off the floor.
Lower with control.

Common mistakes

Using the free foot
What you seeThe free foot pushes against the floor.
FixKeep the free foot lifted for the full rep.
The standing calf must lift the body weight.
Rolling the ankle outward
What you seeThe weight shifts onto the outer edge of the forefoot.
FixKeep pressure spread across the ball of the foot.
A stable forefoot helps control the heel path.

Stop the set if

Stop if you feel sharp pain.
Stop if you lose balance.
End the set when the free foot must assist.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Calves · moderate confidence

Equipment

Bodyweight

Optional: Wall

Stand on one leg with the other foot clear of the floor. Use light fingertip contact with a wall if needed, without pushing through the hand.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_standing_calf_raise, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
The CSV says bilateral. The movement is unilateral; count each side separately.
Skill tier intermediate: One clean rep needs one-leg balance and enough calf strength to lift the body weight. The CSV says beginner. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV allows reps or duration. This ankle row uses bodyweight reps only; timed use is disallowed, as ex_standing_calf_raise.
The CSV ankle family lists calves, tibialis-anterior and forearms-grip. The draft keeps calves as the primary target and drops the other family hints. Review must confirm the anatomy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

Train it in Allena

Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.

Get the app