{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Leg Calf Raise",
      "kind": "common"
    },
    {
      "text": "One-Legged Calf Raise",
      "kind": "common"
    },
    {
      "text": "One-Leg Calf Raise",
      "kind": "common"
    },
    {
      "text": "Single-Leg Heel Raise",
      "kind": "common"
    },
    {
      "text": "Unilateral Calf Raise",
      "kind": "common"
    },
    {
      "text": "Calf raises, one legged",
      "kind": "common"
    },
    {
      "text": "Calf raises, right leg",
      "kind": "common"
    },
    {
      "text": "Calf raises, left leg",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "tibialis-posterior",
        "role": "synergist"
      },
      {
        "muscle": "peroneals",
        "role": "synergist"
      },
      {
        "muscle": "foot-intrinsics",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "toes",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength",
      "calisthenics",
      "rehabilitation"
    ],
    "movement_patterns": [
      "isolation-ankle"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "step",
      "dumbbell",
      "wall"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "702,1021,1203"
  },
  "id": "oec:single-leg-standing-calf-raise",
  "instructions": {
    "setup": [
      "Stand on one foot on a flat surface or place the ball of the foot on the edge of an elevated step with the heel hanging off.",
      "Bend or hook the non-working leg behind the working ankle.",
      "Lightly place a hand on a wall or stable support to maintain balance."
    ],
    "steps": [
      "Lower your heel under control until you feel a deep, comfortable stretch in the calf.",
      "Press straight down through the ball of your foot and big toe to raise your heel as high as possible into full plantarflexion.",
      "Squeeze your calf at the peak contraction for a brief pause.",
      "Lower slowly back down to the fully stretched position.",
      "Complete the desired repetitions, then switch to the opposite leg."
    ],
    "breathing": "Exhale as you press upward onto the ball of your foot; inhale smoothly as you lower your heel.",
    "cues": [
      "Drive through the big toe",
      "Pause and squeeze at the top",
      "Slow on the descent"
    ],
    "common_faults": [
      {
        "fault": "Bouncing out of the bottom stretch to use elastic recoil from the Achilles tendon.",
        "correction": "Pause for one second at the bottom of each repetition to ensure pure muscular effort."
      },
      {
        "fault": "Rolling the ankle outward onto the pinky toe.",
        "correction": "Distribute your weight evenly across the forefoot, pressing firmly through the first metatarsal head and big toe."
      },
      {
        "fault": "Bending the working knee during the ascent.",
        "correction": "Keep the knee extended with a soft lock throughout the entire set to maximize gastrocnemius involvement."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure you have a sturdy surface to touch for balance so you do not lose footing."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "bodyweight-plus-external"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "load",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Single-Leg Standing Calf Raise",
  "previous_ids": [
    "oec:calf-raises-one-legged",
    "oec:calf-raises-right-leg",
    "oec:calf-raises-left-leg"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Calf raises, one legged",
        "url": "https://wger.de/en/exercise/702/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "McMarcel13"
      },
      {
        "title": "wger: Calf raises, right leg",
        "url": "https://wger.de/en/exercise/1021/view-base",
        "license": "CC-BY-SA-4.0"
      },
      {
        "title": "wger: Calf raises, left leg",
        "url": "https://wger.de/en/exercise/1203/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "wakanda90"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:standing-calf-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-standing-calf-raise"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "single-leg",
      "width": "narrow"
    }
  },
  "status": "active",
  "summary": "A unilateral calf isolation exercise performed standing on one leg to build lower-leg strength, hypertrophy, and ankle stability."
}