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Calves · Intermediate

Dumbbell Standing Single Leg Calf Raise

Loaded single-leg calf raise from an elevated forefoot for controlled plantar flexion through a full range.

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Exercise overview

Training details

Calves

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the ball of one foot on a calf block, hold a dumbbell in the same-side hand, and use the free hand for light support.
  2. 02Keep the working knee mostly straight and lower the heel below the block under control.
  3. 03Press through the ball of the foot to raise the heel as high as possible without rolling the ankle outward.
  4. 04Pause briefly at the top while the knee, pelvis, and torso stay still.
  5. 05Lower slowly into the stretch, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSingle-Leg Calf RaiseRelated variationBody Weight Deficit Single Leg Eccentric Calf RaiseRelated variationBodyweight Calf RaiseRelated variationSeated Dumbbell Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

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