Dumbbell Standing Calf Raise
Standing calf raise with dumbbells targets gastrocnemius and soleus for lower leg strength, size, and endurance; enhances ankle stability and balance.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart on a flat surface or balls of feet on a 2-4 inch elevated platform, holding a dumbbell in each hand at your sides with neutral grip and core engaged.
- Push through balls of feet to raise heels as high as possible.
- Pause and squeeze calves at the top.
- Slowly lower heels below starting level for a stretch.
- Keep knees slightly bent and torso upright.
- Repeat for reps, avoiding momentum.
Coaching Tips
Form Cues
- Push through toes
- Squeeze at top
- Controlled descent
- Knees soft
- Core tight
Breathing
Inhale as you lower your heels, exhale as you raise them; brace core throughout.
Tempo
2-1-1
Range of Motion
Lower heels fully below platform level for stretch; raise until full plantarflexion with ankles fully extended.
Safety
Safety Notes
- Avoid heavy weights if balance is poor
- Warm up ankles first
- Stop if Achilles pain occurs
- Use support if needed for stability
Spotting
Spotting not required; use wall for balance if beginner.
Common Mistakes
- Bouncing at bottom
- Using momentum
- Leaning forward
- Incomplete range
- Locked knees
When to Avoid
- Achilles tendonitis
- Ankle instability
- Lower back issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic balance
Build Up First
- Master bodyweight calf raise
- Proper posture awareness
Also known as
Standing Dumbbell Calf Raise, DB Calf Raise, Dumbbell Heel Raise
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