Bodyweight Strength · Bodyweight — Power
Single-Leg Calf Raise
Calf strength, Achilles tendon health, ankle stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Calves need higher volume than most muscles to adapt (Hébert-Losier 2009). Single-leg calf raises build the soleus and gastrocnemius strength that protects the Achilles tendon and powers walking, running, and jumping.
How to do it
Full range. Slow up, slow down.
On a step edge if possible. Pause at the top. The bottom range off a step is where the adaptation happens.
- Stand on one foot on a step edge, heel hanging off
- Rise up onto your toes as high as possible. Pause at the top
- Lower slowly below the step level for a full stretch at the bottom
- The bottom range off a step is where adaptation happens
Variants
Easier
From flat floor. Both legs if needed.
No step edge. Reduce range.
Harder
Full range off step edge. Pause at top and bottom.
2-second holds at top and bottom.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
