One Leg Floor Calf Raise

Setup

1. 01Stand tall on one foot on flat ground near a wall or rail for balance.
2. 02Rest a fingertip or hand lightly on the support.
3. 03Hook the free foot behind the working ankle or bend it up behind you.
4. 04Keep the working knee straight and weight over the ball of the foot.

Execution

1. 01Press through the ball of the foot to raise the heel as high as possible.
2. 02Squeeze the calf hard at the top for a second.
3. 03Lower the heel back to the floor under control.
4. 04Complete all reps, then switch legs.

Checkpoints

• -The ankle rises straight up without rolling out toward the little toe.
• -The support hand gives balance only, not upward assistance.
• -The knee stays extended throughout the rep.
• -Every rep reaches a consistent maximum height.

Common mistakes

• -Pushing down on the support to unload the calf.
• -Bouncing fast half reps instead of full controlled ones.
• -Letting the ankle wobble and roll outward at the top.
• -Bending the knee to sneak in quad drive.