One Leg Dumbbell Calf Raise

This exercise is a good alternative to the calf raise if you do not have a calf raise machine.

Starting Position of One Leg Dumbbell Calf Raise

• Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
• Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
• Hold on to a suitable support with the other hand to steady yourself.

The Movements of One Leg Dumbbell Calf Raise

• Rise up as high as possible on the ball of
  your foot.
• Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
• Complete the desired number of repetitions; then repeat on the left leg.

Tips and Tricks for Performing One Leg Dumbbell Calf Raise

• Keep your exercising leg straight throughout the movement.
• Keep your body upright.
• Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
• Keep the movement smooth and continuous.

Variations of One Leg Dumbbell Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

Exercises for your Legs, Hips and Glutes Workouts.