Badminton strength · Calf & ankle · Beginner · ~5 min
Single-leg calf raise
Calf endurance for the thousands of small push-offs in a match, one leg at a time.
▶ Single Leg Calf Raise Assessment — Gait Happens (YouTube)
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Prescription3 × 12 reps each side · rest 45 s
EquipmentWall
ImpactLow
FormatSolo
Starting position
Stand on one foot, fingertips on a wall.
How to do it
- Rise as high as possible.
- Pause at the top.
- Lower slowly.
Technique cues
- Big-toe pressure
- Slow lowering
Common mistakes
- Bending the knee to cheat
- Rushing
Easier
Two-leg calf raises.
Harder
Loaded single-leg calf raise from a step.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.