Calves · Isolation

Single-Leg Dumbbell Calf Raise

A one-leg calf raise on a step that works each calf through a full range.

MAIN MUSCLE
Calves
ALSO WORKS
Soleus
EQUIPMENT
Dumbbell, Plate
LEVEL
Beginner
REPS
10-15
TEMPO
2-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand on one foot on a step or plate holding a dumbbell on the same side.

  2. Hold a support with the other hand for balance.

  3. Lower the heel below the step into a stretch.

  4. Rise as high as possible onto the toes.

COMMON MISTAKES

  • Bouncing at the bottom; pause in the stretch for a second.
  • Rolling to the outside of the foot; press through the big toe.

TIPS

  • Use a full range: deep stretch at the bottom, high squeeze at the top.

QUESTIONS

Which muscles does Single-Leg Dumbbell Calf Raise work?

The main muscle is Calves. It also works Soleus.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Leg Dumbbell Calf Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Dumbbell Calf Raise?

These train the same muscles: Standing Calf Raise, Seated Calf Raise, Leg Press Calf Raise.