Calf Raise vs One Leg Knee Up
Which one fits your Leg workout plan?
Contents
One Leg Knee Up is the easier place to start — difficulty 2 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Calf Raise and One Leg Knee Up and pick the one that fits your Leg workout.
Calf Raise vs One Leg Knee Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Calf Raise more often — 1,215 sessions compared to 1,113 for One Leg Knee Up.
What most people do isn't always what fits you. Calf Raise and One Leg Knee Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Calf Raise and One Leg Knee Up Differ
| What differs | Calf Raise | One Leg Knee Up |
|---|---|---|
| Muscles worked | calves, hamstrings, and glutes | quads, abs, and hamstrings |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,215 sessions | 1,113 sessions |
How to Do Calf Raise
Calf Raise Muscles Worked: Leg
Form
- 1. Please raise your heels as high as possible to contract your calf muscles.
- 2. Please hold while resisting the weight, making sure your heels do not touch the ground.
Coach's Tips
- 1. If it is difficult to maintain your balance, support yourself with your hand on a wall or object.
- 2. Since strain may be placed on your ankle or Achilles tendon (the tendon at the back of your calf and heel), do not lower yourself quickly, and if you feel pain, perform the exercise with just your body weight.
For a full Calf Raise guide with alternatives and benefits, see the Calf Raise exercise guide.
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
Frequently Asked Questions
Which is better for Leg, Calf Raise or One Leg Knee Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Calf Raise and One Leg Knee Up work the same muscles?
Not quite. Calf Raise loads calves, hamstrings, and glutes, and One Leg Knee Up loads quads, abs, and hamstrings.
What equipment do Calf Raise and One Leg Knee Up need?
Calf Raise needs bodyweight only, and One Leg Knee Up needs bodyweight only.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Calf Raise once your form holds up.
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