How to do the One Leg Floor Calf Raise
One Leg Floor Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Ankles and Feet.
One Leg Floor Calf Raise demonstration · © GymiaFit
One Leg Floor Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Ankles, Feet
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
One Leg Floor Calf Raise step by step
- 1Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
- 2Lift one foot off the ground and balance on the other foot.
- 3Slowly raise your heel off the ground, lifting your body up onto the ball of your foot.
- 4Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs and repeat.
3 free workouts use it
One Leg Floor Calf Raise — questions
What muscles does the One Leg Floor Calf Raise work?
The One Leg Floor Calf Raise primarily targets the Calves. It also recruits the Ankles, Feet as secondary movers.
What equipment do I need for the One Leg Floor Calf Raise?
None — the One Leg Floor Calf Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Leg Floor Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the One Leg Floor Calf Raise?
Ankle Circles, Bodyweight Standing Calf Raise, Calf Push Stretch With Hands Against Wall train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Leg Floor Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.