Dumbbell Single Leg Calf Raise
A single-leg calf exercise using a dumbbell and step to strengthen the calves through a full ankle range of motion.
Secondary muscles
How to do it
- Stand on the edge of a step with one foot, placing the ball of your foot on the step and letting your heel hang off.
- Hold a dumbbell in one hand and lightly brace your other hand on a wall or rail.
- Lift your nonworking foot off the step and straighten your standing leg.
- Press through the ball of your foot to raise your heel as high as you can.
- Pause briefly at the top while keeping your ankle stacked over your toes.
- Lower your heel slowly below the step until you feel a stretch in your calf.
- Complete all reps on one side, then switch legs.
Form cues
- Push through your big toe
- Rise straight up
- Lower with control
- Keep hips level
Common mistakes
- Bouncing out of the bottom instead of lowering under control
- Rolling the ankle inward or outward during the raise
- Bending the standing knee to help drive up
- Using the support hand to pull the body upward
Breathing
Inhale as you lower your heel, and exhale as you press up onto your toes.
