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Dumbbell Single-Leg Reverse Calf Raise
A standing single-leg exercise using a dumbbell and elevated surface that targets the tibialis anterior to build ankle dorsiflexion strength and stability; helps prevent shin splints and improves balance.
About Exercise
Equipment
Dumbbells, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs, Obliques, Lower Back
Accessory Muscles
Adductors
Popularity Score
3
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
10/10Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Adductors
2/10Adductor Magnus
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with heels on an elevated surface like a weight plate, toes hanging off. Hold a dumbbell in the hand of the working leg side, other foot lifted, core engaged.
- Shift weight to working leg, lift non-working foot off ground.
- Slowly lower toes toward floor for stretch in shin front.
- Contract tibialis anterior to lift toes high toward shins.
- Squeeze at top for one second.
- Lower toes controlled to start position.
- Repeat reps, then switch legs.
Coaching Tips
Form Cues
- Keep knee slightly bent
- Core tight, no lean
- Slow controlled descent
- Squeeze shin at top
- Use wall for balance if needed
- Toes point straight ahead
Breathing
Inhale as you lower toes, exhale as you lift and squeeze at top. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower toes until full stretch in tibialis anterior without knee lock; lift toes to maximum dorsiflexion toward shins.
Safety
Safety Notes
- Start with light weight to master balance
- Avoid if acute shin pain present
- Keep movement slow to prevent strain
- Use support if balance challenged
- Consult pro for existing ankle issues
- Maintain slight knee bend
Spotting
No spotter needed; use wall for balance support. Self-spot by holding sturdy object.
Common Mistakes
- Using momentum to lift
- Locking knee on working leg
- Leaning body for balance
- Rushing lowering phase
- Overextending toes too far
- Poor core engagement
When to Avoid
- Acute shin splints
- Severe ankle instability
- Recent lower leg injury
Flexibility Needed
- Adequate ankle dorsiflexion range
- Basic single-leg balance
Build Up First
- Mastery of bodyweight dorsiflexion
- Familiarity with single-leg stance
Also known as
Single-Leg Tibialis Raise, Dumbbell Reverse Toe Raise, Unilateral Standing Tibialis Lift
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