Single Leg Calf Raise (on a dumbbell)
Strengthen your calves and improve balance with the Single Leg Calf Raise using a dumbbell.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Single Leg Calf Raise (on a dumbbell)
Dumbbell Standing Single Leg Calf Raise
Calves · Gastrocnemius · Dumbbell
Dumbbell Single Leg Calf Raise
Calves · Gastrocnemius · Dumbbell
Dumbbell Seated One Leg Calf Raise - Palm up
Calves · Gastrocnemius · Dumbbell
Dumbbell Seated One Leg Calf Raise
Calves · Gastrocnemius · Dumbbell
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.
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How to do Single Leg Calf Raise (on a dumbbell)
- 01Setup
Hold a dumbbell in the hand corresponding to your standing leg and stand tall, balancing on the ball of that foot.
- 02Setup
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.
- 03
Inhale and slowly lower your heel as far as comfortably possible, feeling a deep stretch in your calf muscle.
- 04
Exhale and powerfully push through the ball of your foot, raising your heel as high as you can to fully contract your calf.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Single Leg Calf Raise (on a dumbbell) work?
Single Leg Calf Raise (on a dumbbell) primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is Single Leg Calf Raise (on a dumbbell) good for beginners?
Single Leg Calf Raise (on a dumbbell) 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 Single Leg Calf Raise (on a dumbbell)?
You need Dumbbell to perform Single Leg Calf Raise (on a dumbbell). 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 Single Leg Calf Raise (on a dumbbell)?
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.
What are common mistakes when doing Single Leg Calf Raise (on a dumbbell)?
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.
Related exercises
Barbell Floor Calf Raise
Calves · Gastrocnemius · Barbell
Barbell Seated Calf Raise
Calves · Gastrocnemius · Barbell
Exercise Ball on the Wall Calf Raise
Calves · Gastrocnemius · Dumbbell
Weighted Seated Calf Raise
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Seated Foot Slide
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Barbell Lying Lifting (on hip)
Hips · Gluteus Maximus · Barbell
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Free · iPhone only · Available on the App Store