Singel Leg Dumbbell Calf Raises

Why Should You do Single Leg Dumbbell Calf Raise?

This is a version of Calf Raise; however, it is performed with dumbbells instead of a machine. You can also do it with one leg at a time, which makes sit an easy option for doing at home without heavy dumbbells. Single-leg dumbbell calf raise is a very effective isolation exercise for the calf muscles. The calves are a muscle that many believe is trained in everyday life, and it certainly does. But not enough. More muscular calves are favorable for your daily life as well as it looks great. This means that you become more stable, can lift heavier, and get a better balance.

Exercise Details for Singel Leg Dumbbell Calf Raises

  • Primary Muscle
    Calves
  • Equipment
    Body weight, Bumbbell
  • Level
    Easy

Performance

Stand with one leg on an elevation that does not have to be very high (box or similar). Place only the front of the foot on the elevation. Let the other leg hang freely on the side. Hold a dumbbell in one hand and lean against something with the other so that the balance does not limit your training. Now lift the body by using only the calf muscles. Lift all the way and hold for a few seconds in the top position. Then slowly lower your body until your calf is fully extended at the bottom. Hold in this position for a few seconds before lifting the body again. Do not use too much weight but do many reps instead.

Tips for Single Leg Dumbbell Calf Raises

  • This exercise is performed standing up and therefore mainly trains the Gastrocnemius, which is the outer two-headed calf muscle.
  • You should stand with your toes and the front part of your feet on an elevation
  • Perform the exercise in a full movement both up and down, you will feel weaker with “full range of motion” but exercise more effectively
  • Perform the exercise slowly 
  • Perform the exercise in a calm and slow manner, always with tension in the muscle you are exercising
  • Feel free to stretch for a few seconds in the bottom position
  • Do not sway the back during the exercise, it should remain straight
  • Do not bend your knees, only the calves should work in this exercise
  • Hold on to something with one hand for increased stability, it should not be a balance exercise
  • Perform the exercise with many reps instead of using too heavy weights
  • The dumbbell should be on the same side of the body as the calf you are exercising

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