Dumbbell Single Leg Calf Raise

A unilateral calf isolation exercise targeting the calves. Useful for building lower-leg strength and exposing side-to-side differences.

Beginner Isolation Dumbbells
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How to do the Dumbbell Single Leg Calf Raise

  1. Stand holding a dumbbell in one hand, using the other for balance.
  2. Place the ball of your working foot on a step, heel hanging free.
  3. Slowly lower your heel down to stretch your calf muscle.
  4. Push through your toes to rise up as high as you can.
  5. Carefully lower back down to the starting position.
Full technique — 7 steps
  1. Hold a dumbbell in one hand and use the other hand for light balance support.
  2. Stand on one foot with the ball of your foot on a step or plate edge.
  3. Let the working heel drop below the step until you feel a stretch through the calf.
  4. Drive through the ball of your foot and rise onto your toes as high as possible.
  5. Briefly squeeze the calf at the top.
  6. Lower back to the stretched bottom position before starting the next rep.
  7. Finish all reps on one side, then switch legs and repeat.

Common mistakes

  • Bouncing out of the bottom
  • Cutting the heel drop short
  • Rolling onto outer foot
  • Using too much support
  • Turning reps into pulses

Form cues

  • Push through big toe
  • Use full ankle range
  • Keep knee nearly straight
  • Hold support lightly

Substitutes & similar

Standing Calf Raise ▶
Standing Calf Raise Barbell Beginner
Seated Calf Raise ▶
Seated Calf Raise Seated calf raise machine Beginner
Leg Press Calf Raise ▶
Leg Press Calf Raise Leg press Beginner
Smith Machine Calf Raise ▶
Smith Machine Calf Raise Smith machine Beginner
Donkey Calf Raise ▶
Donkey Calf Raise Flat bench Intermediate
Resistance Band Calf Raise ▶
Resistance Band Calf Raise Resistance bands Beginner