Dumbbell Standing Single Leg Calf Raise

Muscles worked

Setup

1. Hold a dumbbell in the hand on the same side as the working leg (ipsilateral).
2. Stand with the ball of your working foot on the edge of a sturdy step or weight plate, letting your heel hang off.
3. Place your free hand on a wall or rack at shoulder height for balance support.
4. Lift the non-working foot off the floor, bending the knee slightly so it remains behind your body.

How to do it

1. Inhale and slowly lower your heel toward the floor until you feel a deep stretch in the calf muscle.
2. Exhale and push explosively through the ball of your foot to raise your heel as high as possible.
3. Squeeze the calf at the top of the movement for a one-second pause.
4. Lower the weight back down with a controlled 3-second tempo to the starting stretched position.

Form checklist

• Keep the working knee straight but not locked to prioritize the gastrocnemius muscle.
• Ensure the movement is strictly vertical; avoid rocking your torso forward or backward.
• Maintain a firm grip on the dumbbell and keep your shoulder retracted and stable.
• Use your balancing hand only for stability, not to pull yourself upward.

Pro tips

• Pause for two seconds at the bottom of the stretch to eliminate the 'stretch reflex' and force the muscle to generate force from a dead stop.
• Focus on driving through the big toe at the top of the rep to ensure the medial head of the calf is fully engaged.

Make it harder

• Perform '1.5 reps' by going all the way up, halfway down, back to the top, and then all the way down to the stretch.
• Increase the eccentric (lowering) phase to 5 seconds to maximize time under tension.

Frequently asked

What muscles does the dumbbell standing single leg calf raise work?

The dumbbell standing single leg calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the dumbbell standing single leg calf raise?

The dumbbell standing single leg calf raise uses dumbbell.

Is the dumbbell standing single leg calf raise good for beginners?

The dumbbell standing single leg calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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