Dumbbell Single Leg Calf Raise

Also known as: single leg dumbbell calf raise

Beginner

Calves

Dumbbell

What Dumbbell Single Leg Calf Raise really gives you is control through the whole range, driven by independent dumbbell loading.

How to do Dumbbell Single Leg Calf Raise

Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
Raise your heel as high as possible, lifting your body up onto your toes.
Pause for a moment at the top, then slowly lower your heel back down below the step.
Repeat for the desired number of repetitions, then switch to the other leg.

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Dumbbell Single Leg Calf Raise Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Single Leg Calf Raise Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Dumbbell Single Leg Calf Raise

Harder progression

Barbell Standing Calf Raise

Swap Dumbbell Single Leg Calf Raise For

Cable Standing Calf Raise

Donkey Calf Raise

Lever Standing Calf Raise

Dumbbell Single Leg Calf Raise — Frequently Asked Questions

How do you do the Dumbbell Single Leg Calf Raise?

Stand on the edge of a step or platform with your heels hanging off and your toes on the step. Hold a dumbbell in one hand and place your other hand on a wall or railing for support. Raise your heel as high as possible, lifting your body up onto your toes. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Single Leg Calf Raise work?

The Dumbbell Single Leg Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Single Leg Calf Raise should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Single Leg Calf Raise good for beginners?

Yes. The Dumbbell Single Leg Calf Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Single Leg Calf Raise?

Try the Cable Standing Calf Raise, Donkey Calf Raise or the Lever Standing Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Single Leg Calf Raise the same as the single leg dumbbell calf raise?

Yes. The Dumbbell Single Leg Calf Raise is also commonly called the single leg dumbbell calf raise. Different gyms and training programs label it differently, but "single leg dumbbell calf raise" refer to this same movement.