Calves exercise · dumbbell
Single Leg Calf Raise (on a Dumbbell)
The single leg calf raise (on a dumbbell) is a dumbbell exercise that targets the calves, with the ankles and feet assisting.
How to do the single leg calf raise (on a dumbbell)
- Stand with your feet hip-width apart and hold a dumbbell in one hand.
- Lift one foot off the ground and balance on the other foot.
- Slowly raise your heel as high as possible, using your calf muscles.
- Pause for a moment at the top, then slowly lower your heel back down.
- Repeat for the desired number of repetitions, then switch to the other leg.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The ankles and feet work as secondary muscles. See all calf exercises or every dumbbell exercise.
