Single-leg calf raise
The calf and the Achilles tendon.
- You need
- A stair edge, and a wall or rail to touch for balance.
- Why it is in the plan
- The calf works on every step, and a long climb is mostly calf. Many runners find one side clearly weaker when they test it.
How to do it
- 1Stand on one foot on the edge of a step, ball of the foot on, heel free. Fingertips on the wall.
- 2Keep the knee straight and rise as high as you can onto the ball of the foot.
- 3Lower over three seconds until the heel is below the step.
- 4No bounce at the bottom. All reps on one leg, then switch.
Easier
Both feet at once, on the flat floor.
Harder
A backpack, or more reps — 20 clean reps on one leg is a good mark to work toward.
Common mistake
Rushing. The slow way down is most of the work.
Gym version: Weighted single-leg calf raise (dumbbell + step)
Used in: 20 km trail, 50 km ultra, 100–120 km ultra, Easy base, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.