Calves · Dumbbells

Single Leg Dumbbell Calf Raise

The single leg dumbbell calf raise is an unilateral isolation exercise designed to target the gastrocnemius and soleus muscles. It is effective for addressing strength imbalances between limbs and fits best toward the end of a lower-body workout.

Muscles: Calves
Equipment: Dumbbells
Type: Strength
Animation: Men and women

How to do it

Stand upright holding a dumbbell in one hand.
Lift one foot off the ground, balancing on the other leg.
Place the ball of your standing foot on a raised platform.
Raise your heel as high as possible by contracting your calf muscle.
Slowly lower your heel below the platform level, then switch legs.

Common mistakes

Bouncing out of the bottom position uses tendon elasticity instead of muscular effort, reducing the training effect.
Limiting the range of motion by not dropping the heel below the platform deprives the calf of a full stretch.
Bending the knee of the working leg shifts tension away from the gastrocnemius muscle and decreases exercise efficiency.

Tips

Use your free hand to lightly touch a wall or sturdy rack for balance without pulling your body up.
Hold the peak contraction at the top for one second to maximize muscle fiber recruitment.
Carry the dumbbell on the same side as the working leg to maintain a stable center of gravity.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per leg. Rest 60 to 90 seconds between sets to allow adequate recovery for the next leg.

Muscles worked

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.

App Store Google Play RuStore

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

Questions

Which hand should hold the dumbbell?

Hold the dumbbell on the same side as the working leg while keeping the opposite hand free for balance. Holding it on the opposite side is an advanced variation that places greater demand on core stability.

What can replace a raised platform at home?

A bottom staircase step, a heavy weight plate, or a sturdy wooden block works well as a deficit platform. Ensure the chosen surface is completely stable and high enough to let your heel drop comfortably below your toes.

Similar exercises

All calves exercises →