Description
A strength exercise that targets the calf muscle. Stand on one leg and hold a dumbbell in one hand, then raise your body by standing on your toes and lower back down.
How to Do Dumbbell Standing Single Leg Calf Raise
- 1Setup
Stand upright, holding a dumbbell in the hand opposite to your working leg. Place the ball of your working foot on an elevated surface, like a weight plate or step, allowing your heel to drop below the step.
- 2Setup
Maintain a slight bend in your knee and keep your core engaged to stabilize your body. Use your non-working leg to lightly balance or keep it slightly bent behind you.
- 3
Exhale as you slowly raise your heel as high as possible, pushing through the ball of your foot and contracting your calf muscle at the peak.
- 4
Inhale as you slowly lower your heel back down below the elevated surface, feeling a deep stretch in your calf. Control the movement throughout the entire range of motion.
- 5
Repeat for the desired number of repetitions before switching legs.
Tips
- Focus on a full range of motion: Ensure your heel drops below the step at the bottom and you rise onto your toes at the top to maximize calf activation and stretch.
- Control the tempo: Avoid bouncing at the bottom or rushing the movement; a slow, controlled eccentric (lowering) phase is crucial for muscle growth.
- Maintain balance: Keep your gaze fixed on a non-moving point in front of you and engage your core to help stabilize your body throughout the exercise.
- Vary foot position: Experiment with slight variations in foot angle (toes pointed straight, slightly in, or slightly out) to target different parts of the calf complex.
Common Mistakes
- ×Rushing the movement: Many people perform calf raises too quickly, which reduces time under tension; instead, use a controlled tempo with a 2-second eccentric phase.
- ×Not achieving a full range of motion: Failing to drop the heel below the step or not rising fully onto the toes limits muscle activation; ensure a deep stretch and a high peak contraction.
- ×Using momentum: Bouncing at the bottom of the movement reduces the work your calf muscles do; focus on a smooth, continuous lift and lower.
Variations
Single Leg Calf Raise (on a dumbbell)
Strengthen your calves and improve balance with the Single Leg Calf Raise using a dumbbell.
Dumbbell Standing Calf Raise
Master the Dumbbell Standing Calf Raise for strong, defined calves. Target your gastrocnemius and soleus, boosting lower leg strength, ankle stability,
Dumbbell Single Leg Calf Raise
Strengthen your calves and improve balance with the Dumbbell Single Leg Calf Raise.
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.
Related Exercises
Barbell Floor Calf Raise
Strengthen your calves with the Barbell Floor Calf Raise. Elevate your heels and engage your gastrocnemius for powerful, sculpted lower legs.
Barbell Seated Calf Raise
Target your gastrocnemius and soleus with the Barbell Seated Calf Raise. This isolation exercise builds strong, defined calves by lifting a barbell from
Exercise Ball on the Wall Calf Raise (tennis ball between ankles)
Strengthen your calves with this wall-supported raise, enhancing balance and ankle stability.
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.
Seated Foot Slide
Gently strengthen your lower legs and improve ankle mobility with this low-impact seated exercise.
Barbell Lying Lifting (on hip)
Build powerful glutes and strengthen your posterior chain with the barbell hip thrust.
Track Dumbbell Standing Single Leg Calf Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free