How to do the Dumbbell Single Leg Calf Raise
- Stand holding a dumbbell in each hand at your sides.
- Stand on your working foot, with the other foot lifted behind you.
- Start each rep with your working heel on the floor.
- Push through your toes to rise up as high as you can.
- Carefully lower back down to the starting position.
Full technique — 7 steps
- Hold a dumbbell in each hand at your sides.
- Stand on one foot on the floor, with the other foot lifted behind you.
- Start each rep with your working heel on the floor.
- Drive through the ball of your foot and rise onto your toes as high as possible.
- Briefly squeeze the calf at the top.
- Lower your heel back to the floor before starting the next rep.
- Finish all reps on one side, then switch legs and repeat.
Common mistakes
- Bouncing out of the bottom
- Cutting the heel drop short
- Rolling onto outer foot
- Bending knees to assist
- Turning reps into pulses
Form cues
- Push through big toe
- Use full ankle range
- Keep knee nearly straight
- Rise as high as possible
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Standing Calf Raise Same level
- Landmine Calf Raise Easier
Machine
- Seated Calf Raise Easier
- Leg Press Calf Raise Easier
Kettlebell
- Kettlebell Calf Raise Easier
- Kettlebell Seated Calf Raise Easier
No equipment
- Donkey Calf Raise Harder
- Wall Supported Calf Raise Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Seated Calf Raise
- Easier Single Leg Dumbbell Seated Calf Raise
- This exercise Dumbbell Single Leg Calf Raise
- Harder Barbell Explosive Calf Raise
Too hard for now? Start with the Single Leg Dumbbell Seated Calf Raise.
In ready-made workouts
- Dumbbell leg workout40 min · Home, dumbbells
Quick answers
What muscles does the Dumbbell Single Leg Calf Raise work?
Primary: Calves 10/10.
When should I do the Dumbbell Single Leg Calf Raise in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Dumbbell Single Leg Calf Raise?
Muscle growth: 3–5 sets of 8–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–4 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Dumbbell Single Leg Calf Raise?
Barbell: Standing Calf Raise, Landmine Calf Raise. Machine: Seated Calf Raise, Leg Press Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise. No equipment: Donkey Calf Raise, Wall Supported Calf Raise.
What is an easier version of the Dumbbell Single Leg Calf Raise?
Single Leg Dumbbell Seated Calf Raise (Beginner), Dumbbell Seated Calf Raise (Beginner).
What is a harder version of the Dumbbell Single Leg Calf Raise?
Barbell Explosive Calf Raise (Intermediate).
