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.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand on one leg on a flat surface and hold a dumbbell at your side in the opposite hand.
- 02
Lightly support yourself with your free hand on a wall or rack, and brace your core to keep your hips and torso stable.
- 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.
- 04
Lower your heel slowly into a full stretch, keeping your knee straight but not locked.
- 05
Complete the prescribed reps, then switch legs.
Beginner's guide
§ 03 · GuideThis exercise builds your calves and improves ankle stability. It helps with walking, running, and explosive lower body movements.
You should feel it in the calf of the working leg. It should not feel painful in your knee or ankle.
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 · SisuLiftDumbbell 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
Tips
§ 05 · TipsKeep 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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