Calves · Dumbbells

Dumbbell Standing Single-Leg Calf Raise

The dumbbell standing single-leg calf raise is an isolation exercise that strengthens the gastrocnemius and soleus muscles while correcting lower-leg asymmetries. It suits lifters of all experience levels and works best toward the end of a lower-body session.

Muscles: Calves
Equipment: Dumbbells
Type: Strength
Animation: Women

How to do it

Stand holding a dumbbell in one hand, balancing on the same-side foot.
Place the ball of your foot on a raised platform, letting your heel hang off.
Hold onto something for balance with your free hand if needed.
Slowly rise up onto your toe as high as possible.
Pause at the top, then slowly lower your heel below the platform level.

Common mistakes

Bouncing out of the bottom position shifts tension away from the calf fibers to the Achilles tendon's elastic recoil.
Cutting the range of motion short prevents the working calf from achieving a full stretch and complete contraction.
Bending the working knee during the ascent shifts the mechanical load away from the gastrocnemius.
Rolling outward onto the pinky toe places undue stress on the lateral ankle ligaments and reduces calf activation.

Tips

Pause for one to two seconds at the top of each repetition to emphasize peak muscular contraction.
Use your free hand strictly for light balance rather than pulling yourself upward.
Take two to three seconds to lower your heel below the platform to maximize eccentric muscle damage.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per leg, resting 60 to 90 seconds between sides.

Muscles worked

Dumbbell Standing Single-Leg Calf Raise: calves

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which hand should hold the dumbbell?

Holding the dumbbell on the same side as the working leg is standard, though holding it on the opposite side can offer an added balance challenge.

What can be used instead of a calf raise block at home?

A sturdy staircase step or a stable wooden block works well as long as your heel can hang off and sink below toe level.

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