How to do the Dumbbell Single Leg Calf Raise
Dumbbell Single Leg Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Ankles.
Dumbbell Single Leg Calf Raise demonstration · © GymiaFit
Dumbbell Single Leg Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Ankles
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Single Leg Calf Raise step by step
- 1Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
- 2Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
- 3Raise your heel as high as possible, lifting your body up onto your toes.
- 4Pause for a moment at the top, then slowly lower your heel back down below the step.
- 5Repeat for the desired number of repetitions, then switch to the other leg.
Dumbbell Single Leg Calf Raise — questions
What muscles does the Dumbbell Single Leg Calf Raise work?
The Dumbbell Single Leg Calf Raise primarily targets the Calves. It also recruits the Ankles as secondary movers.
What equipment do I need for the Dumbbell Single Leg Calf Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Single Leg Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Single Leg Calf Raise?
Dumbbell Seated Calf Raise, Dumbbell Seated One Leg Calf Raise, Dumbbell Seated One Leg Calf Raise - Hammer Grip train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Single Leg Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.