Calves
Single Leg Calf Raise
The Single Leg Calf Raise is a strength exercise with dumbbells for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 54% and calves (soleus) 35%.
How to do it
- Hold a dumbbell in the hand on the working side and stand on a step with the ball of that foot, heel off the edge.
- Hook the other foot behind the working ankle and hold a rail or wall with the free hand.
- Lower the heel into a stretch with the knee straight.
- Rise onto the toes as high as you can.
- Pause at the top, lower slowly, finish the set and switch sides.
Tips
- Keep the ankle straight over the big toe, not rolling outward.
- Use the rail for balance only.
Common mistakes
- Pulling on the rail to help lift the body.
- Bending the knee to bounce up.
- Letting the ankle roll to the outside.
Muscles worked by the Single Leg Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One leg at a time. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Single Leg Calf Raise alternatives
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Frequently asked questions
What muscles does the Single Leg Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Single Leg Calf Raise good for beginners?
The Single Leg Calf Raise is rated intermediate. If you are new, learn the Smith Machine Single Leg Calf Raise first and build up from there.
What is a good alternative to the Single Leg Calf Raise?
For example the Single Leg Dumbbell Calf Raise, Single Leg Standing Calf Raise Machine and Smith Machine Single Leg Calf Raise. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.