How to do the Dumbbell Single-leg Calf Raise
Stand on one leg with the ball of your foot on the edge of a step, holding a dumbbell on the same side.
Hold onto something with your other hand for balance.
Lower your heel slowly, then rise onto your toes as high as you can.
Finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Single-leg Calf Raise doesn’t suit your gym or your joints.
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