Single Leg Dumbbell Calf Raise

How to do it

1. Stand on the ball of one foot on a step edge with a dumbbell in the same-side hand.
2. Lift the other foot off the step and steady yourself with the free hand on a wall or rail.
3. Let the working heel drop below the step into a stretch.
4. Push up onto the toes as high as possible, keeping the knee straight.
5. Hold the top briefly, lower under control and repeat on the other leg after the set.

Tips

• Take three seconds on the way down.
• Keep the hips level and the body tall.

Common mistakes

• Leaning forward and rocking into each rep.
• Cutting the stretch short at the bottom.
• Letting the dumbbell swing.

Muscles worked by the Single Leg Dumbbell Calf Raise

• Calves (gastrocnemius) Primary54%
• Calves (soleus) Primary35%
• Tibialis anterior Stabilizer4%
• Gluteus medius Stabilizer3%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

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 Dumbbell Calf Raise alternatives

Same equipment

• Single Leg Calf RaiseDumbbell

Different equipment

• Single Leg Standing Calf Raise MachineMachine
• Smith Machine Single Leg Calf RaiseSmith machine

Easier

• Band Calf RaiseResistance band
• Dumbbell Calf RaiseDumbbell

No equipment

• Bodyweight Calf RaiseBodyweight

Make it easier

• Smith Machine Single Leg Calf RaiseSmith machine
• Band Calf RaiseResistance band
• Bodyweight Calf RaiseBodyweight
• Dumbbell Calf RaiseDumbbell

Similar exercises

• Standing Barbell Calf RaiseBarbell
• Trap Bar Calf RaiseTrap bar

Frequently asked questions

What muscles does the Single Leg Dumbbell Calf Raise work?

Mainly the calves (gastrocnemius) and calves (soleus).

Is the Single Leg Dumbbell Calf Raise good for beginners?

The Single Leg Dumbbell 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 Dumbbell Calf Raise?

For example the Single Leg 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.

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