Calf Raises Unilaterally

Purpose of the exercise

Aims to strengthen the gastrocnemius and soleus (calf muscles), as well as the stabilising muscles around the ankle and foot. Improves strength, endurance and tendon load tolerance (Achilles tendon). Important for sprint performance, jumping power, running mechanics and injury prevention.

Supplies

• Flat surface or elevation (step/box)

• Possible support point (wall or rack) for balance

• Optional: additional weight (dumbbell, kettlebell, barbell or aquabag)

Starting position

1. Stand upright on one leg

2. Place forefoot on ground or elevation, heel free

3. Keep the other leg bent beside you

4. Keep your torso upright and core tightened

5. Use a fulcrum if needed for balance

Implementation

1. Slowly push yourself up through the forefoot

2. Get as high on your toes as possible

3. Hold the top short with tension in the calf

4. Lower the heel in a controlled manner

5. Sink slightly below neutral if necessary when using an elevation

6. Maintain balance and control

7. Repeat and switch legs

Points of interest

✓ Move in a controlled manner and over full range of motion
✓ Keep the knee slightly extended (gastrocnemius focus) or slightly flexed (soleus focus)
✓ Core tightened and torso stable
✓ Pressure through the big toe and midfoot
✓ Breathe calmly and controlled

✗ Bounce or use momentum
✗ Only let it nod outwards or inwards
✗ Insufficient range of motion (half reps)
✗ Using too heavy weight without control
✗ Ignoring pain in Achilles tendon or ankle

When this exercise?

This exercise is suitable for athletes and clients who want to improve calf and ankle strength and load capacity. It is relevant within rehabilitation after ankle or Achilles tendon injuries, for calf muscle complaints, and as a preventive exercise for runners and jumpers. The exercise is also widely used in performance training for sprinting, jumping and field sports where ankle stability and calf strength are essential.

The exercise can be used both in the build-up phase of strength training and within return-to-play programmes, provided the load capacity of the tendon and muscles has been sufficiently built up. In case of complaints or recent injuries, this exercise should always be used in consultation with a physiotherapist or other qualified professional and built up progressively based on individual load capacity and recovery.