Single-Leg Dumbbell Calf Raise
A calf raise on one leg with a dumbbell in the hand on the working side, usually from a step for a deeper stretch. It trains each calf on its own and needs only one dumbbell, so it suits home training and evening out left and right.
Updated
Primary muscles: Calves. Equipment: Dumbbell.
Muscles worked
Primary
Equipment
How to do it
- Stand on one foot with the ball of the foot on the edge of a step.
- Hold a dumbbell in the hand on the working side and rest the other hand on a wall.
- Bend the free knee so that foot stays off the floor.
- Lower your heel slowly below the step into a full stretch.
- Press through the ball of the foot to raise the heel as high as possible.
- Pause at the top, then lower under control and finish all reps before switching sides.
Watch for
- Bouncing out of the bottom stretch.
- Pulling on the wall to help the rise.
- Ankle rolling outward at the top.
- Bending the working knee to push the weight up.
Breathing
Exhale as you rise, inhale as you lower.
Tip
Start with your weaker leg and match its reps on the other side.
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