Single-Leg Dumbbell Calf Raise
One dumbbell is held at the side while standing on one leg
This isolation movement targets the gastrocnemius and soleus to build lower leg strength and stability. Performing it unilaterally corrects muscle imbalances between limbs.
HOW TO DO IT
- Hold a dumbbell in one hand at your side.
- Stand on a raised block with the ball of your foot.
- Lift your free leg behind you by bending the knee.
- Push through the big toe to raise your heel as high as possible.
- Lower your heel slowly until you feel a deep stretch.
- Complete all reps on one side before switching hands and legs.
COMMON MISTAKES
- Bouncing at the bottom instead of controlling the descent.
- Rolling the ankle outward during the push phase.
- Bending the supporting knee, which shifts tension to the soleus.
- Using momentum to swing the body upward.
TIPS
- Pause briefly at the top of the movement for maximum contraction.
- Keep your supporting knee locked straight throughout the set.
- Focus on pushing through the big toe rather than the outer foot.
SAFETY
- Ensure the block or step is stable to prevent ankle rolls.
DETAILS
- Muscles
- Calves
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Calf raise
- Load position
- At the sides
- Arms
- One
- Legs
- One
- Body position
- Standing
- What is raised
- On a box / step
SIMILAR EXERCISES
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