Exercise guide · Intermediate · Compound
Single Leg Calf Raise (On a Dumbbell): How to Do It & Muscles Worked
The single leg calf raise (on a dumbbell) is a lower leg exercise that targets the calves, with secondary emphasis on the ankles and feet. It involves balancing on one leg while holding a dumbbell and performing a calf raise, which increases the challenge to balance and strength.
- Primary muscles
- Calves
- Equipment
- Dumbbell
- Level · type
- Intermediate · Compound
How to do the single leg calf raise (on a dumbbell)
- Step 1: Stand with your feet hip-width apart and hold a dumbbell in one hand.
- Step 2: Lift one foot off the ground and balance on the other foot.
- Step 3: Slowly raise your heel as high as possible, using your calf muscles.
- Step 4: Pause for a moment at the top, then slowly lower your heel back down.
- Step 5: Repeat for the desired number of repetitions, then switch to the other leg.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Single Leg Calf Raise (On a Dumbbell) alternatives
More exercises that train the calves as their main target:
-
Band Single Leg Calf Raise
Calves · Band · Intermediate compound -
Band Single Leg Reverse Calf Raise
Calves · Band · Intermediate compound -
Standing Barbell Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Leg Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Rocking Leg Calf Raise
Calves · Barbell · Intermediate compound -
Cable Standing One Leg Calf Raise
Calves · Cable · Intermediate compound -
Dumbbell Seated One Leg Calf Raise - Palm Up
Calves · Dumbbell · Intermediate compound -
Dumbbell Seated One Leg Calf Raise - Palm Up - Bench Variation
Calves · Dumbbell · Intermediate compound
More calves exercises
-
Ankle Circles
Calves · Body Weight · Beginner compound -
Assisted Lying Calves Stretch
Calves · Assisted · Beginner stretch -
Balance Dumbbell Seated One Leg Calf Raise - Hammer Grip
Calves · Dumbbell · Beginner compound -
Band Two Legs Calf Raise - (Band Under Both Legs)
Calves · Band · Beginner compound -
Barbell Floor Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.