Dumbbell Single-Leg Calf Raise
Build stronger calves & improve balance with the Dumbbell Single-Leg Calf Raise! A simple, effective exercise.
The Dumbbell Single-Leg Calf Raise mainly works the calves / shins. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Dumbbell Single-Leg Calf Raise Variations and Alternatives
How to do the Dumbbell Single-Leg Calf Raise
Stand upright with feet hip-width apart and hold a dumbbell in one hand. Use the other hand for balance by placing it on a wall or stable object.
Shift your weight onto one foot. If desired, you can place the ball of this foot on a raised surface such as a block or step for a greater range of motion.
With control, raise your heel as high as possible by contracting your calf muscles, keeping your core engaged.
Slowly lower your heel back down, below the level of the step if using one, to get a full stretch in the calf muscles.
Perform the desired number of repetitions on one leg, then switch to the other leg.
Throughout the exercise, maintain a slight bend in the knee of the working leg, and avoid swinging the dumbbell or using momentum to lift the heel.
Remember to breathe normally throughout the exercise, exhaling during the contraction (lifting) phase and inhaling during the lowering phase.
Note: Keep your movements slow and controlled at all times, paying close attention to proper form to avoid any potential injuries.
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Dumbbell Single-Leg Calf Raise FAQs
What muscles does the Dumbbell Single-Leg Calf Raise work?
The Dumbbell Single-Leg Calf Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Dumbbell Single-Leg Calf Raise?
Dumbbells.
What workout day should the Dumbbell Single-Leg Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Leg Calf Raise variations and alternatives?
Similar exercises include the Band Two-Leg Calf Raise, Barbell Floor Calf Raise, Barbell Standing Calf Raise and Barbell Standing Calf Leg Raise.
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