Video Coming Soon
We're working on adding video demonstrations for this exercise.
Single-Leg Reverse Calf Raise
A bodyweight isolation exercise targeting the tibialis anterior to strengthen the shins and improve ankle stability; commonly used for injury prevention and rehab.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs, Obliques
Accessory Muscles
Lower Back
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
8/10Gastrocnemius, Soleus
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with your back against a wall or holding a sturdy object for balance. Place feet hip-width apart and shift weight onto one leg, keeping the heel firmly planted.
- Keep the working leg straight with a soft knee.
- Lift the toes and front of the foot up toward the shin as high as possible.
- Pause at the top to feel a strong contraction in the front of the shin.
- Lower the foot back to the floor under control.
- Complete all reps on one side before switching.
Coaching Tips
Form Cues
- Toes to shins
- Heel down
- Control the descent
- Don't rock hips
Breathing
Exhale as you lift the toes toward the shin, inhale as you lower.
Tempo
2-1-2
Range of Motion
Full dorsiflexion at the top, toes touching the floor at the bottom.
Safety
Safety Notes
- Stop if you feel sharp pain in the ankle or shin
- Ensure stable balance before starting
Spotting
No spotter needed.
Common Mistakes
- Bending the knee excessively
- Rocking hips for momentum
- Lifting the heel off the ground
- Rushing the movement
When to Avoid
- Acute shin splints
- Ankle instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic single-leg balance
Build Up First
- Ability to stand on one leg
- Understanding of controlled ankle movement
Also known as
Single-Leg Tibialis Raise, Bodyweight Shin Raise, Single-Leg Dorsiflexion
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Leg Reverse Calf Raise
Dumbbells, Plates
Calves
Dumbbell Single-Leg Calf Raise
Dumbbells
Calves
Cable Single-Leg Calf Raise
Single Cable Machine
Calves
Single-Leg Calf Raise
Bodyweight
Calves
Barbell Single-Leg Standing Calf Raise
Barbell, Squat Rack
Calves
Machine Seated Single-Leg Calf Raise
Seated Calf Raise Machine
Calves
Machine Standing Single-Leg Calf Raise
Standing Calf Raise Machine
Calves
Suspension Trainer Single-Leg Calf Raise
Suspension Trainer
Calves
Smith Machine Single-Leg Calf Raise
Smith Machine
Calves
Cable Reverse Calf Raise
Single Cable Machine
Calves
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
