Form cues
- Push through your big toe
- Rise straight up
- Lower with control
- Keep hips level
Exercise
Dumbbell Single Leg Calf Raise
Lower legs, dumbbell
A single-leg calf exercise using a dumbbell and step to strengthen the calves through a full ankle range of motion.
Target: calves. Also works: ankles.
Steps
- Stand on the edge of a step with one foot, placing the ball of your foot on the step and letting your heel hang off.
- Hold a dumbbell in one hand and lightly brace your other hand on a wall or rail.
- Lift your nonworking foot off the step and straighten your standing leg.
- Press through the ball of your foot to raise your heel as high as you can.
- Pause briefly at the top while keeping your ankle stacked over your toes.
- Lower your heel slowly below the step until you feel a stretch in your calf.
- Complete all reps on one side, then switch legs.
Common mistakes
- Bouncing out of the bottom instead of lowering under control
- Rolling the ankle inward or outward during the raise
- Bending the standing knee to help drive up
- Using the support hand to pull the body upward
Breathing
Inhale as you lower your heel, and exhale as you press up onto your toes.
In the app, search for Dumbbell Single Leg Calf Raise and add it to a workout.