Variations of Single Leg Calf Raise (on a dumbbell)
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
Dumbbell Single Leg Calf Raise
Strengthen your calves and improve balance with the Dumbbell Single Leg Calf Raise.
Dumbbell Seated One Leg Calf Raise - Palm up
Target your gastrocnemius with the dumbbell seated one leg calf raise. This isolation exercise builds strength and definition in your lower legs
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.
Description
A balance and strength exercise that targets the calf muscles. The exercise is performed by standing on a single leg, with the other foot off the ground, and a dumbbell in the hand on the same side as the standing leg. The standing leg is then raised and lowered by the ankle joint.
Save Single Leg Calf Raise (on a dumbbell) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Single Leg Calf Raise (on a dumbbell)
- 1Setup
Hold a dumbbell in the hand corresponding to your standing leg and stand tall, balancing on the ball of that foot.
- 2Setup
Place the ball of your standing foot on an elevated surface, such as a sturdy dumbbell lying flat, allowing your heel to drop below the level of your toes.
- 3
Inhale and slowly lower your heel as far as comfortably possible, feeling a deep stretch in your calf muscle.
- 4
Exhale and powerfully push through the ball of your foot, raising your heel as high as you can to fully contract your calf.
- 5
Hold the peak contraction briefly before slowly and controlledly lowering your heel back to the starting stretched position.
Tips
- Maximize your range of motion by allowing your heel to drop significantly below the elevated surface at the bottom and rising onto your tiptoes for a full contraction at the top.
- Maintain balance by focusing your gaze on a fixed point in front of you and actively engaging your core throughout the movement.
- Use a controlled tempo, avoiding any bouncing at the bottom or relying on momentum to lift your heel; focus on a smooth, deliberate muscle contraction.
- Keep a slight bend in your standing knee to prevent hyperextension and ensure the work remains focused on the calf muscles, not the knee joint.
Common Mistakes
- ×Bouncing at the bottom of the movement reduces muscle tension; instead, perform each repetition with a controlled descent and ascent, emphasizing the stretch and contraction.
- ×Not achieving a full range of motion limits muscle activation; ensure your heel drops below the elevated surface for a deep stretch and rises as high as possible for a peak contraction.
- ×Losing balance compromises stability and muscle focus; fix this by engaging your core, fixing your gaze, and using a lighter dumbbell until your balance improves.
In the Ellim app, Single Leg Calf Raise (on a dumbbell) 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 single leg calf raise (on a dumbbell)?
Get Ellim — FreeFrequently Asked Questions
What muscles does Single Leg Calf Raise (on a dumbbell) work?
Is Single Leg Calf Raise (on a dumbbell) good for beginners?
What equipment do I need for Single Leg Calf Raise (on a dumbbell)?
What are the best tips for Single Leg Calf Raise (on a dumbbell)?
What are common mistakes when doing Single Leg Calf Raise (on a dumbbell)?
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
Strengthen your calves and improve balance with the Exercise Ball on the Wall Calf Raise. Use the ball for support to perform controlled contractions.
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.
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 every rep of Single Leg Calf Raise (on a dumbbell).
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free