Dumbbell Standing Single Leg Calf Raise

A unilateral calf isolation exercise that builds the gastrocnemius. Working one leg at a time increases the load 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 leg on a flat surface or a block. Hold a dumbbell in the hand of the working side. Use the other hand for balance.

Instructions

1. Raise your heel as high as possible by pushing through the ball of your foot.
2. Squeeze the calf at the top.
3. Lower your heel slowly until you feel a stretch.
4. Maintain a controlled tempo.
5. Finish the set and switch legs.

Common Mistakes

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

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