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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.
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