Exercise Library
Dumbbell Single Leg Calf Raise
Performing the calf raise on one leg at a time doubles the load each calf handles compared to a standing two-leg version, since your full bodyweight plus the dumbbell rests on a single foot. Holding a dumbbell for extra resistance and balancing on one leg builds calf size and ankle stability at the same time. It's an efficient way to address strength imbalances between your left and right calf.
Primary muscle
Primary: Calves (gastrocnemius
Secondary muscles
soleus)
Equipment
Dumbbell
Category
Calves
How to Do the Dumbbell Single Leg Calf Raise
- Stand on one foot near a wall or rack for balance, holding a dumbbell in the hand on the same side.
- Position the ball of your foot on a raised platform or the floor with your heel hanging off the edge.
- Brace your core and keep your standing leg straight but not locked.
- Rise up onto the ball of your foot as high as you can, lifting your heel.
- Pause briefly at the top of the raise.
- Lower your heel slowly below the level of the platform to feel a full stretch in the calf.
- Repeat for the desired number of reps before switching legs.
Common Mistakes
- Rushing through the reps: Moving too fast reduces the stretch and contraction that make single leg raises effective. Perform each rep with a slow, controlled tempo.
- Using the wall for excessive support: Leaning heavily into the wall reduces the balance demand and can also reduce how much the calf is loaded. Use the wall for light balance assistance only.
- Not lowering into a full stretch: Stopping the descent early shortens the range of motion and limits calf development. Lower your heel below the platform edge on every rep.
- Bending the standing knee: Bending the knee to assist the lift shifts effort away from the calf. Keep your standing leg straight throughout the raise.
Track This Exercise in the App
Log your dumbbell single leg calf raise sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.