One Leg Dumbbell Calf Raise

One Leg Dumbbell Calf Raise Targets Following Muscles: Gastrocnemius, Soleus

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.

Barbell Squat.

Dead Lift.

Leg Press.

Leg Extention.

Front Lunge (dumbbell or barbell).

Reverse Lunge.

Lying Leg Curl.

Straight-leg Dead Lift.

Standing Calf Raise.

One-leg Dumbbell Calf Raise.

Leg Press Machine Calf Press.