PlanWorkouts

Exercise 0409 · REF 1kB3Wmk

Dumbbell Single Leg Calf Raise exercise animation

Dumbbell Single Leg Calf Raise

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

Standing on one leg to raise the heel doubles the load on the working calf compared to a two-leg raise, and it removes the stronger calf's ability to compensate for the weaker one. Holding a dumbbell just adds resistance on top of what's already a harder version of the standard calf raise. Balance is usually the limiting factor before strength is.

How to Do the Dumbbell Single Leg Calf Raise

  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.

Muscles Worked

The Dumbbell Single Leg Calf Raise primarily targets the Calves, with Ankles as the primary synergist muscle group.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have dumbbell? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Dumbbell Single Leg Calf Raise work?
The Dumbbell Single Leg Calf Raise primarily targets the calves, with the ankles as the main supporting muscle group.
What equipment do I need for the Dumbbell Single Leg Calf Raise?
The Dumbbell Single Leg Calf Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Single Leg Calf Raise?
If you don't have access to a dumbbell, the Ankle Circles targets the same calves using body weight instead.