Single-leg calf raise

Postureintermediaterepsno equipment

Standing on one leg with the hands together in front of the chest and the other knee bent behind, the heel rises slowly as high as possible over the ball of the foot, pauses at the top and lowers slowly; it strengthens the calf and the tibialis posterior, the muscle that holds the arch up when the foot bears weight.

How to do it

1. Stand on one leg next to a chair or railing you can touch if you wobble, hands together in front of the chest, the other knee bent behind you.
2. Rise as high as you can onto the ball of the foot, pressing through the big toe, keeping the ankle straight rather than rolling outward; the toes stay long and flat on the floor, never curled.
3. Hold 1 second at the top, then lower over about 3 seconds until the heel touches the floor.
4. Do 8-10 reps per foot, 2-3 sets, and keep the pace slow. This is general exercise information, not medical advice; a podiatrist or physiotherapist can adapt it if the foot or ankle hurts.

Muscles worked

Main: calves
Supporting: glutes, quads