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Dumbbell Single Leg Calf Raise 4s · no sound

Dumbbell Single Leg Calf Raise

A one-leg calf raise loaded with a dumbbell — the simplest way to load each calf hard without a machine.

Primary muscle
Calves
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand on one foot on the edge of a step with your heel hanging off and a dumbbell in the same-side hand.
  2. Place your other hand on a wall or rail for balance and keep your standing leg slightly bent.
  3. Lift the non-working foot off the step and tuck it behind your standing leg.
  4. Lower your heel slowly toward the floor until you feel a deep stretch in the calf.
  5. Drive up onto the ball of your foot as high as you can go, squeezing the calf hard at the top.
  6. Pause for one second at the top, lower under control, and repeat for reps before switching legs.

Common mistakes

  • Bouncing through reps and skipping the bottom stretch, which is where the calf gets most of its growth.
  • Leaning heavily on the balance hand, which removes load from the working leg.
  • Cutting the top range short and not rising fully onto the ball of the foot.
  • Rushing through reps too quickly, which trades full contractions for momentum.

Muscles worked

Primary
Calves

Same movement, other equipment

Banded Eccentric Tibialis Raise Beginner Banded Eccentric Tibialis Raise Calves Resistance band Bent-Knee Soleus Raise Beginner Bent-Knee Soleus Raise Calves Bodyweight Bodyweight Donkey Calf Raise Beginner Bodyweight Donkey Calf Raise Calves Bodyweight Calf Press Beginner Calf Press Calves Machine

Similar exercises

Dumbbell Tibialis Raise Beginner Dumbbell Tibialis Raise Calves Dumbbell Seated Calf Raise Beginner Seated Calf Raise Calves Dumbbell Eccentric Calf Lowers Beginner Eccentric Calf Lowers Calves Bodyweight Heel and Toe Walks Beginner Heel and Toe Walks Calves Bodyweight Kettlebell Calf Raise Beginner Kettlebell Calf Raise Calves Kettlebell

Good to know

What muscles does the Dumbbell Single Leg Calf Raise work?
Mainly the calves.
What equipment do you need for the Dumbbell Single Leg Calf Raise?
It uses dumbbells. Without it, the Banded Eccentric Tibialis Raise and the Bent-Knee Soleus Raise train the same muscles the same way.
Is the Dumbbell Single Leg Calf Raise good for beginners?
GymVim rates it beginner.

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