Single Leg Cable Calf Raise
In SetGrip: Cable Calf Raise (Single Leg)
- Secondary muscles
- Ankles, Feet
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Holding the cable stack for support while rising on one leg gives you unilateral calf work with adjustable, measurable load, something the bodyweight single-leg raise cannot offer once it gets easy. The pin-set stack moves in small jumps, which makes it simple to progress each side separately and spot a left-right gap.
How to do the Single Leg Cable Calf Raise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold onto the cable machine for support.
- Lift one leg off the ground and balance on the other leg.
- Slowly raise your heel off the ground, lifting your body up onto your toes.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Ankles
- Feet
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Leg Cable Calf Raise work?
The Single Leg Cable Calf Raise primarily works the calves. It also involves the ankles and feet, which assist the movement and stabilise the joints.
Is the Single Leg Cable Calf Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Cable Calf Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Cable Calf Raise?
If you cannot do the Single Leg Cable Calf Raise, try the Bodyweight Standing Calf Raise, the Single Leg Floor Standing Calf Raise or the Stair Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Cable Calf Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Single Leg Cable Calf Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.