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§ L · Exercises · CalvesUpdated

Dumbbell Standing Single Leg Calf Raise

This exercise builds your calves and improves ankle stability. It helps with walking, running, and explosive lower body movements.

All calf exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Moderate technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Calves

How to perform

§ 02 · Steps
  1. 01

    Stand on one leg on a flat surface and hold a dumbbell in each hand at your sides. Bend your free leg behind you.

  2. 02

    Brace your core to keep your hips and torso stable. If your balance is shaky, drop one dumbbell and support yourself on a wall with your free hand.

  3. 03

    Raise your heel and press up onto the ball of your foot as high as you can with control, and briefly squeeze your calf at the top.

  4. 04

    Lower your heel slowly into a full stretch, keeping your knee straight but not locked.

  5. 05

    Complete the prescribed reps, then switch legs.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds your calves and improves ankle stability. It helps with walking, running, and explosive lower body movements.

What it should feel like

You should feel it in the calf of the working leg. It should not feel painful in your knee or ankle.

Most common mistake

A common mistake is bouncing or letting the foot roll in or out. Move with control and keep your ankle aligned throughout the rep.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Standing Single Leg Calf Raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your ankle aligned and avoid rolling your foot inward or outward during the lift. Take 2–3 seconds to lower the heel and keep the movement controlled without bouncing.

This exercise effectively targets the calf and can easily reveal side-to-side differences in strength and movement control.

More exercises: Calves

§ 06 · Same muscles

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