Single Leg Calf Raise (Dumbbell)
- Secondary muscles
- Ankles, Feet
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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Standing with the ball of one foot on a dumbbell handle turns the floor calf raise into a deficit version: the heel can drop well below your toes, so every rep starts from a deep stretch. Keep a hand on the rack for balance and let range and reps provide the challenge before adding weight.
How to do the Single Leg Calf Raise (Dumbbell)
- Stand with your feet hip-width apart and hold a dumbbell in one hand.
- Lift one foot off the ground and balance on the other foot.
- Slowly raise your heel as high as possible, using your calf muscles.
- Pause for a moment at the top, then slowly lower your heel back down.
- Repeat for the desired number of repetitions, then switch to the other leg.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Ankles
- Feet
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Leg Calf Raise (Dumbbell) work?
The Single Leg Calf Raise (Dumbbell) primarily works the calves. It also involves the ankles and feet, which assist the movement and stabilise the joints.
Is the Single Leg Calf Raise (Dumbbell) good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Calf Raise (Dumbbell) with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Calf Raise (Dumbbell)?
If you cannot do the Single Leg Calf Raise (Dumbbell), try the Single Leg Floor Standing Calf Raise, the Bodyweight Standing Calf Raise or the Stair Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Calf Raise (Dumbbell), a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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