Exercise
Standing One-Leg Calf Raise With Dumbbell
The Standing One-Leg Calf Raise with Dumbbell builds calf strength and balance by training one leg at a time under a controlled external load.
Standing One-Leg Calf Raise With Dumbbell
The Standing One-Leg Calf Raise with Dumbbell is a unilateral strength exercise where one leg performs the full calf raise while holding a dumbbell for added resistance. Training one side at a time increases the demand on balance and control compared to standard standing calf raises.
Most of the work is felt in the calf of the working leg, while the foot, ankle, and lower leg muscles help stabilize your position. Maintaining steady pressure through the ball of the foot and controlling the movement up and down keeps tension where it belongs and limits momentum.
This exercise fits well into lower-body strength or hypertrophy training, especially for addressing side-to-side differences. It’s useful for intermediate and advanced lifters who want more targeted calf work, and can be adjusted by changing the dumbbell weight or slowing the tempo to increase time under tension.
How to Perform the Standing One-Leg Calf Raise With Dumbbell
- Stand with feet hip-width apart holding a dumbbell in your right hand and place your left hand on a wall or stable surface for balance.
- Shift your weight onto your right foot and slightly bend your left leg, raising it off the ground a few inches.
- Position the dumbbell at your side with a neutral grip, keeping your shoulders pulled back and your core engaged.
- Inhale and prepare for the movement by maintaining a tall posture with your head aligned with your spine.
- Exhale as you press through the ball of your right foot to raise your heel as high as possible, reaching the top position of the calf raise.
- Pause briefly at the top of the movement, focusing on the full contraction of your calf muscle.
- Inhale as you slowly lower your heel back toward the floor with control, allowing a full stretch in the calf muscle.
- Complete all repetitions on one leg before switching the dumbbell to your other hand and repeating the exercise with your left leg.
Important information
- Keep your standing leg slightly soft (not locked out) to maintain proper joint alignment and prevent knee stress.
- Ensure your weight remains primarily on the ball of your foot throughout the movement, not shifting to the inside or outside edge.
- Focus on a full range of motion, allowing your heel to drop slightly below the level of your toes at the bottom for maximum calf stretch.
- If balance is challenging, start with lighter weight or no weight until you develop sufficient stability before progressing.
FAQ - Standing One-Leg Calf Raise With Dumbbell
This exercise primarily targets the gastrocnemius and soleus muscles of your calf, while also engaging stabilizing muscles throughout your ankle and foot. The single-leg stance significantly increases the activation of these muscles compared to bilateral variations.
For an easier version, place your feet wider apart on the ball or position the ball closer to your body. To increase difficulty, try performing the movement with one leg raised, holding a weight across your hips, or increasing time under tension by slowing down the movement.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.
The one-leg variation eliminates compensation patterns between legs, addresses muscle imbalances, and creates greater tension in the working calf with less total weight. This unilateral approach also improves balance, proprioception, and functional strength that transfers to athletic performance and everyday activities.
Standing One-Leg Calf Raise With Dumbbell
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