Single-leg calf raise

A calf raise on one leg that puts your full body weight on each calf, building strength and ankle stability one side at a time.

How to do it

1. 01Stand on one leg next to a wall with your fingertips lightly on it, the other foot lifted or hooked behind your standing ankle.
2. 02Press the ball of your foot into the floor to rise as high as you can, body tall.
3. 03Pause for a beat at the top without letting your ankle roll out.
4. 04Lower your heel slowly to the floor; do all reps on one side, then switch.

Common mistakes

• Half reps — rise all the way every rep, even if you do fewer.
• Bending the knee to push with the thigh — keep it straight but not locked so the calf does the work.
• Letting the heel drop — lower slowly over two to three seconds.

In the Calves progression

1. 1Calf raise
2. 2Single-leg calf raise

Standard to move on: 3 sets × 15, two sessions in a row.