The dumbbell single leg calf raise is a unilateral lower leg exercise that targets the calves, performed while holding a dumbbell for added resistance. It challenges balance and strength by isolating one leg at a time.
Also Works
Ankles
How to Perform
1
Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
2
Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
3
Raise your heel as high as possible, lifting your body up onto your toes.
4
Pause for a moment at the top, then slowly lower your heel back down below the step.
5
Repeat for the desired number of repetitions, then switch to the other leg.
Pro Tips
•Stand on the edge of a step with just the ball of your foot and let your heel drop below the step for a full calf stretch before each raise.
•Pushup as high as possible through the ball of the foot, squeezing the calf at the top for 1-2 seconds.
•Hold a dumbbell in the same hand as the working leg and use the other hand for balance on a wall or rail.
Common Mistakes
•Bouncing at the bottom instead of performing a controlled stretch and rise on each rep.
•Not dropping the heel below the step level, which cuts the range of motion and limits the stretch on the calf.
•Bending the knee during the raise, which shifts work from the gastrocnemius to the soleus.