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Dumbbell Single-Leg Calf Raise
Unilateral standing calf raise with dumbbell targeting gastrocnemius and soleus to build calf strength, endurance, and balance; commonly performed on a step for full range of motion.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Forearms
Accessory Muscles
Glutes, Abs
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
Forearms
3/10Flexors
Glutes
2/10Glute Medius
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the edge of a step or block with the ball of one foot supported and heel hanging off, holding a dumbbell in the opposite hand for counterbalance, and place your free hand on a wall for stability.
- Inhale and slowly lower your heel below the step level to stretch the calf.
- Exhale and push through the ball of your foot to raise your heel as high as possible.
- Squeeze the calf at the top and hold for one second.
- Lower the heel in a controlled manner to return to start.
- Complete reps on one leg before switching sides.
Coaching Tips
Form Cues
- Keep knee straight
- Drive through toes
- Squeeze at top
- Core tight
- Use wall if needed
Breathing
Inhale during the lowering phase and exhale as you raise your heel, keeping your core braced throughout.
Tempo
3-1-1
Range of Motion
Lower heel until a full stretch in the calf below the step, then rise until fully on tiptoes with ankle extended.
Safety
Safety Notes
- Start with light weight to master balance
- Avoid if acute ankle or knee pain
- Use support to prevent falls
- Warm up calves before performing
- Progress slowly to avoid strain
Spotting
Not typically needed; use a wall or partner for balance support if unsteady.
Common Mistakes
- Rushing the movement
- Partial range of motion
- Leaning forward
- Not controlling descent
- Poor balance
When to Avoid
- Acute ankle sprain
- Knee instability
- Achilles tendonitis
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic balance on one leg
- Familiarity with bodyweight calf raises
Also known as
Single Leg Dumbbell Calf Raise, Standing Single Leg Calf Raise with Dumbbell, One-Leg Dumbbell Calf Raise
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