Single Leg Calf Raise (on A Dumbbell)

Beginner

Calves

Dumbbell

Use independent dumbbell loading to build control through the whole range: Single Leg Calf Raise (on A Dumbbell) fits into any lower-body session.

How to do 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.

Add to an AI Workout Plan All Legs Exercises All Dumbbell Exercises

Single Leg Calf Raise (on A Dumbbell) Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Single Leg Calf Raise (on A Dumbbell) Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

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 Single Leg Calf Raise (on A Dumbbell)

Harder progression

Barbell Floor Calf Raise

Swap Single Leg Calf Raise (on A Dumbbell) For

Lever Standing Calf Raise

Band Single Leg Calf Raise

Standing Calf Raise (on A Staircase)

Single Leg Calf Raise (on A Dumbbell) — Frequently Asked Questions

How do you 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. 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 Single Leg Calf Raise (on A Dumbbell) work?

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

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

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Single Leg Calf Raise (on A Dumbbell) good for beginners?

Yes. The Single Leg Calf Raise (on A Dumbbell) 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 Single Leg Calf Raise (on A Dumbbell)?

Try the Lever Standing Calf Raise, Band Single Leg Calf Raise or the Standing Calf Raise (on A Staircase). Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.