FitnessAISingle-leg step calf raise
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How to do it
Single-leg step calf raise. Maximum ROM on a step. Deep stretch at the bottom.
Muscles worked
Mainly pantorrillas. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Intermediate
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Bouncing at the bottom using the Achilles tendon stretch reflex, without a pause or full stretch.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Isolation exercises
Add it to your routine
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Frequently asked questions
What muscles does Single-leg step calf raise work?
Single-leg step calf raise mainly works the pantorrillas muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Single-leg step calf raise should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for pantorrillas to your level (about 10–20 sets per muscle per week).
Is Single-leg step calf raise good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pantorrillas.
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