Exercise guide
Seated Single Leg Toes Press
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This unilateral isolation exercise targets the soleus muscle by performing a heel raise while seated, which minimizes the involvement of the gastrocnemius. It is highly effective for improving ankle stability and building the deep muscles of the lower leg using only body weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on a chair or bench with your feet flat on the floor and knees bent at a 90-degree angle.
- Position your working foot so the ball of the foot is firmly planted while the non-working foot rests comfortably on the floor.
- Place your hands on your working thigh to provide stability and optional manual resistance.
- Maintain a tall posture with your shoulders back and core engaged.
How to do it
- Exhale as you press through the ball of your foot to lift your heel as high as possible.
- Squeeze the calf muscle at the top of the movement and hold the peak contraction for one second.
- Inhale as you slowly lower your heel back to the floor using a controlled 2-second tempo.
- Complete all repetitions on one leg before switching to the other side.
Form checklist
- Keep your knee bent at a 90-degree angle to ensure the soleus remains the primary mover.
- Avoid leaning forward or using upper body momentum to lift the heel.
- Ensure the ball of the foot stays grounded and does not slide during the press.
- Move through the full range of motion, from a flat foot to the highest possible heel lift.
Pro tips
- Apply firm downward pressure with your hands on your knee to simulate added weight and increase muscle fiber recruitment.
- Focus your mind on pushing specifically through the big toe to maximize the contraction of the inner calf fibers.
Make it harder
- Place the ball of your foot on a sturdy elevated surface, such as a step or a thick book, to allow the heel to drop below the toes for a greater range of motion.
- Increase the time under tension by slowing the lowering (eccentric) phase to 4 seconds.
Frequently asked
- What muscles does the seated single leg toes press work?
- The seated single leg toes press primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.
- What equipment do you need for the seated single leg toes press?
- The seated single leg toes press requires no equipment — just your body weight.
- Is the seated single leg toes press good for beginners?
- Yes. The seated single leg toes press is a beginner-friendly movement and a strong foundation to build on.
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