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Strength Training · Bodybuilding

Dumbbell Single-Leg Calf Raise

The dumbbell single-leg calf raise strengthens your calves one side at a time by lifting your heel from a step, with a dumbbell adding resistance.

  • Intermediate
  • Isolation
  • Moderate injury risk
  • Rest 1 min
Video by KevTheTrainer on YouTube

How to do it

  1. Hold a dumbbell at your side in the hand on your working-leg side.
  2. Place your free hand on a sturdy support.
  3. Position the ball of your working foot on the step with your heel hanging off the edge.
  4. Lift your other foot clear of the step.
  5. Lower your working heel below the step to a comfortable depth.
  6. Press through the ball of your foot to lift your heel as high as you can.
  7. Lower your heel slowly back to the starting depth.

Form cues

  • Keep your knee straight, not locked.
  • Keep pressure through your big-toe base.
  • Stack your hips over your working foot.

Common mistakes

  • Bouncing out of the bottomPause briefly at the bottom so each rise starts without a rebound.
  • Pulling yourself up with your support handUse only light hand pressure for balance so your calf does the lifting.
  • Cutting the lift shortReduce the dumbbell weight if you cannot reach the top of your heel raise.

Safety

A slipping foot or unstable step can cause a fall or ankle sprain. Excessive weight or a forced heel drop can strain your calf or irritate your Achilles tendon.

  • Use a nonslip platform wide enough to support your entire forefoot.
  • Practice a few unloaded repetitions before adding a dumbbell.
  • Limit the heel drop to a pain-free range rather than chasing a deeper stretch.
  • End the set while your grip and balance are secure, placing your free foot down before stepping off.

If you have Achilles tendon pain, a recent ankle injury, or difficulty balancing, choose an unloaded floor version or get advice from a physiotherapist first.

Muscles worked

Front
Back

Primary muscles

  • Calves

Secondary muscles

  • Foot & Ankle Stabilizers

Equipment

  • Dumbbell
  • Step Platform

Sets and reps

Sets
2–3
Target
10–15 reps per leg
Rest
1 min

Start with your weaker side and match its repetitions on your stronger side.

Variations

Easier