Dumbbell Single Leg Calf Raise

A unilateral calf isolation exercise. Working one leg at a time increases the load on the gastrocnemius and improves ankle stability.

Exercise Details

Level
Intermediate
Body Area
lower
Type
isolation
Movement
Unilateral
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Calves

Setup

Stand on one foot on a block. Hold a dumbbell in the hand on the same side as the working leg. Balance with the other hand.

Instructions

1. Raise your heel as high as possible.
2. Squeeze the calf at the top.
3. Lower your heel until you feel a deep stretch.
4. Maintain a controlled tempo.
5. Switch legs after the set.

Common Mistakes

1. Bouncing at the bottom.
2. Partial range of motion.
3. Leaning too far forward.

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