Dumbbell Standing Single-Leg Calf Raise
Build stronger calves! This dumbbell exercise isolates each leg for maximum muscle growth and balance.
The Dumbbell Standing Single-Leg Calf Raise mainly works the calves / shins. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Single-Leg Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius)
Secondary
Lower Calf (soleus)
Dumbbell Standing Single-Leg Calf Raise Variations and Alternatives
How to do the Dumbbell Standing Single-Leg Calf Raise
Select an appropriate weight dumbbell to use for the exercise.
Stand upright with feet hip-width apart, holding the dumbbell in one hand at the side of your body.
Shift your weight onto one foot and lift the other slightly off the ground, ensuring you have your balance.
Place the ball of your standing foot firmly on the ground.
Keeping your core tight and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot and contracting your calf muscle.
Hold the contraction at the top for a moment.
Slowly lower your heel back to the starting position to complete one repetition.
Perform the desired number of repetitions on one leg, then switch and repeat the same number of repetitions with the other leg.
Ensure that the movement is controlled throughout, avoiding jerky or rapid motions.
Breathe out as you lift your heel and inhale as you lower it back down.
Make sure to maintain good form to prevent injury and get the most benefit from the exercise. Consider using a wall or other sturdy object for balance if necessary.
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Dumbbell Standing Single-Leg Calf Raise FAQs
What muscles does the Dumbbell Standing Single-Leg Calf Raise work?
The Dumbbell Standing Single-Leg Calf Raise mainly works the calves / shins. The main muscles are the gastrocnemius.
What equipment do you need for the Dumbbell Standing Single-Leg Calf Raise?
Dumbbells.
What workout day should the Dumbbell Standing Single-Leg Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Standing Single-Leg Calf Raise variations and alternatives?
Similar exercises include the Barbell Floor Calf Raise, Barbell Standing Calf Raise, Barbell Standing Calf Leg Raise and Walking Calf Raises.
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