Ellim Logo
Ellim
Download on the App Store

Dumbbell Single Leg Calf Raise

Strengthen your calves and improve balance with the Dumbbell Single Leg Calf Raise.

Intermediate
Isolation
Push
1 min per set30s rest
Calves
Dumbbell

Variations of Dumbbell Single Leg Calf Raise

Single Leg Calf Raise (on a dumbbell) exercise targeting Calves and Gastrocnemius
Isolation

Single Leg Calf Raise (on a dumbbell)

Strengthen your calves and improve balance with the Single Leg Calf Raise using a dumbbell.

Intermediate
CalvesGastrocnemiusDumbbell
Dumbbell Standing Single Leg Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Dumbbell Standing Single Leg Calf Raise

Strengthen your calves with the Dumbbell Standing Single Leg Calf Raise. This exercise targets the gastrocnemius and soleus, improving lower leg strength

Intermediate
CalvesGastrocnemiusDumbbell
Dumbbell Seated One Leg Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Dumbbell Seated One Leg Calf Raise

Strengthen your calves with the Dumbbell Seated One Leg Calf Raise. This isolation exercise effectively targets the gastrocnemius for powerful lower legs.

Intermediate
CalvesGastrocnemiusDumbbell
Dumbbell Seated Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Dumbbell Seated Calf Raise

Strengthen your calves with the Dumbbell Seated Calf Raise. This isolation exercise targets the gastrocnemius and soleus, building powerful lower legs.

Intermediate
CalvesGastrocnemiusDumbbell

Description

A strength exercise that targets the calf muscles. It is performed by standing on one leg, holding a dumbbell in one hand, and raising the body up onto the toes of the foot.

Save Dumbbell Single Leg Calf Raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Dumbbell Single Leg Calf Raise

  1. 1
    Setup

    Stand tall, holding a dumbbell in the hand opposite to your working leg, with your chest up and shoulders back.

  2. 2
    Setup

    Shift your weight onto one foot, lifting the other foot slightly off the ground or resting it behind the working leg.

  3. 3
    Setup

    Ensure your standing foot is flat on the floor, or place the ball of your foot on an elevated surface like a step for an increased range of motion.

  4. 4

    Exhale as you slowly raise your heel as high as possible, pushing through the ball of your standing foot and contracting your calf muscle fully at the top.

  5. 5

    Hold the peak contraction briefly, then inhale as you slowly lower your heel back down, allowing your calf to stretch fully at the bottom.

  6. 6

    Maintain control throughout the movement, avoiding bouncing at the bottom, and complete all repetitions on one leg before switching sides.

Tips

  • Focus on a strong mind-muscle connection, actively squeezing your calf at the top of the movement to maximize muscle fiber recruitment.
  • Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower your heel to enhance muscle growth and minimize injury risk.
  • If balance is challenging, lightly touch a wall or stable rack with your free hand for support, but avoid using it to push yourself up.
  • For a greater stretch at the bottom, ensure your heel drops below the level of the ball of your foot if using an elevated surface.

Common Mistakes

  • ×Bouncing at the bottom of the movement reduces muscle tension; instead, perform controlled movements with a full stretch and contraction.
  • ×Not using a full range of motion limits muscle activation; ensure a complete heel raise and drop for optimal calf engagement.
  • ×Leaning excessively or losing balance shifts focus from the calf; keep your core engaged and use a light touch on a stable object for support if needed.

In the Ellim app, Dumbbell Single Leg Calf Raise unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train dumbbell single leg calf raise?

Get Ellim — Free

Frequently Asked Questions

What muscles does Dumbbell Single Leg Calf Raise work?
Dumbbell Single Leg Calf Raise primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is Dumbbell Single Leg Calf Raise good for beginners?
Dumbbell Single Leg Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Single Leg Calf Raise?
You need Dumbbell to perform Dumbbell Single Leg Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Single Leg Calf Raise?
Focus on a strong mind-muscle connection, actively squeezing your calf at the top of the movement to maximize muscle fiber recruitment. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower your heel to enhance muscle growth and minimize injury risk. If balance is challenging, lightly touch a wall or stable rack with your free hand for support, but avoid using it to push yourself up. For a greater stretch at the bottom, ensure your heel drops below the level of the ball of your foot if using an elevated surface.
What are common mistakes when doing Dumbbell Single Leg Calf Raise?
Bouncing at the bottom of the movement reduces muscle tension; instead, perform controlled movements with a full stretch and contraction. Not using a full range of motion limits muscle activation; ensure a complete heel raise and drop for optimal calf engagement. Leaning excessively or losing balance shifts focus from the calf; keep your core engaged and use a light touch on a stable object for support if needed.

Related Exercises

Band single leg calf raise exercise targeting Calves and Gastrocnemius
Isolation

Band single leg calf raise

Strengthen your calves with the Band Single Leg Calf Raise. This exercise uses a resistance band to intensify the heel lift, building powerful, defined

Intermediate
CalvesGastrocnemiusBand
Hack Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Hack Calf Raise

Strengthen and sculpt your calves with the Hack Calf Raise. This exercise targets the gastrocnemius using a sled machine for isolated muscle growth.

Intermediate
CalvesGastrocnemiusSled machine
Exercise Ball on the Wall Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Exercise Ball on the Wall Calf Raise

Strengthen your calves and improve balance with the Exercise Ball on the Wall Calf Raise. Use the ball for support to perform controlled contractions.

Beginner
CalvesGastrocnemiusDumbbell
Weighted Seated Calf Raise exercise targeting Calves and Gastrocnemius
Isolation

Weighted Seated Calf Raise

Strengthen your calves with the Weighted Seated Calf Raise. This isolation exercise targets the gastrocnemius and soleus, building powerful lower legs.

Intermediate
CalvesGastrocnemiusWeighted
Seated Foot Slide exercise targeting Calves
Isolation

Seated Foot Slide

Gently strengthen your lower legs and improve ankle mobility with this low-impact seated exercise.

Beginner
CalvesBody weight
Barbell Lying Lifting (on hip) exercise targeting Hips and Gluteus Maximus
Compound

Barbell Lying Lifting (on hip)

Build powerful glutes and strengthen your posterior chain with the barbell hip thrust.

Advanced
HipsGluteus MaximusBarbell

Track every rep of Dumbbell Single Leg Calf Raise.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Dumbbell Single Leg Calf Raise

Get Ellim — Free