Dumbbell Single Leg Standing Calf Raise: How To, Form & Muscles Worked

Name: Dumbbell Single Leg Standing Calf Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Stand on one leg and lift your heel to rise onto the ball of the foot, working the calf muscles. Hold a dumbbell for added resistance.

Stand on one leg and lift your heel to rise onto the ball of the foot, working the calf muscles. Hold a dumbbell for added resistance.

How to do the Dumbbell Single Leg Standing Calf Raise#

Hold a dumbbell at your side and stand on one foot with the other foot lifted slightly off the floor.
Keep your torso upright and maintain a soft (not locked) knee on the standing leg.
Press through the ball of the foot to raise your heel as high as possible.
Pause briefly at the top, then lower your heel slowly and under control toward the floor.
Repeat for the prescribed reps, then switch legs.

Muscles worked#

Primary: Calves (Gastrocnemius & Soleus)

Common mistakes#

Bouncing at the bottom instead of lowering under control.
Allowing the ankle to roll inward or outward.
Leaning the torso forward for balance.
Locking or overly bending the standing knee, reducing calf engagement.

Frequently asked questions#

What muscles does the Dumbbell Single Leg Standing Calf Raise work?

The Dumbbell Single Leg Standing Calf Raise primarily works the calves. To feel it there, control the lowering phase and stop each set 1–3 reps short of failure rather than chasing the heaviest weight you can move.

What equipment do I need for the Dumbbell Single Leg Standing Calf Raise?

The Dumbbell Single Leg Standing Calf Raise needs the following: Dumbbell. Nothing beyond that is required to run the movement as described above.

Is the Dumbbell Single Leg Standing Calf Raise suitable for beginners?

Yes. The Dumbbell Single Leg Standing Calf Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Dumbbell Single Leg Standing Calf Raise?

Dumbbell Calf Raise, Aerobics, Machine Calf Extension all train the same primary muscles as the Dumbbell Single Leg Standing Calf Raise. Pick whichever one matches the equipment in front of you.

How to do the Dumbbell Single Leg Standing Calf Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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