Dumbbell Single Leg Calf Raise

Muscles worked

Setup

1. Hold a dumbbell in the hand on the same side as the working leg (e.g., right hand for right leg).
2. Stand on a flat surface or the edge of a sturdy block with the ball of your foot.
3. Place your free hand against a wall or sturdy object at shoulder height for balance.
4. Lift the non-working foot off the ground, tucking it behind the working ankle.

How to do it

1. Inhale as you slowly lower your heel toward the floor until you feel a deep stretch in your calf.
2. Exhale as you push through the ball of your foot to raise your heel as high as possible.
3. Squeeze the calf muscle at the top of the movement for a one-second pause.
4. Lower back down with a controlled 2-3 second tempo.

Form checklist

• Keep the working knee straight but not locked out to maximize gastrocnemius activation.
• Ensure the movement is strictly vertical; avoid leaning forward or backward into the wall.
• Distribute weight evenly across the ball of the foot, focusing on the big toe for stability.
• Maintain a tall, upright posture with your core engaged throughout the set.

Pro tips

• Imagine you are trying to touch the ceiling with the top of your head to ensure a full vertical extension.
• Focus on the 'peak contraction' at the top to recruit more muscle fibers and improve mind-muscle connection.

Make it harder

• Perform the exercise on a raised step or weight plate to increase the range of motion and stretch at the bottom.
• Implement a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell single leg calf raise work?

The dumbbell single leg calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the dumbbell single leg calf raise?

The dumbbell single leg calf raise uses dumbbell.

Is the dumbbell single leg calf raise good for beginners?

Yes. The dumbbell single leg calf raise is a beginner-friendly movement and a strong foundation to build on.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques