In this lesson, you’ll learn how to perform one-legged dumbbell calf raises. This is, in my opinion, one of the most effective exercises for building strong calf muscles, as it isolates and trains one calf at a time. If you don’t have access to gym equipment, you can perform this exercise without a dumbbell or use a weighted object like a bag of sand.
Find more leg exercises in the Weight Training Main section.
Execution
- Set-Up
- Stand with the ball of your left foot on a raised surface like a box, step, or stair.
- Hold a dumbbell in your left hand.
- Use your right hand to lightly support yourself against a wall or stable object.
- Place your right foot’s instep gently behind your left heel.
(If you're training your right calf, switch hands and foot positions accordingly.) - Starting Position
- Keep your upper body upright and the dumbbell close to your thigh.
- Begin with your heel slightly below the surface height so the calf is gently stretched.
- Don’t over-relax your ankle — the weight should not rest on the joint.
Tip: This exercise is typically done on a box or platform to allow for a full range of motion, but performing it on flat ground is also acceptable. - Raising the Heel
- Extend your ankle and raise your heel until your calf is fully contracted.
- Exhale during the upward motion.
- Keep your knee straight, your dumbbell still, and don’t pull yourself up with the supporting hand.
- At the top, hold the peak contraction briefly.
- Lowering the Heel
- Lower your heel slowly until you return to the starting position.
- At the lowest point, your calf should be stretched again.
- Inhale as you descend.
- The downward movement should be slightly slower than the upward motion.
- Avoid bouncing — the movement should be smooth and controlled.
Advice
- Move slowly and with control. Avoid creating momentum.
- Do not use the support hand to lift yourself up.
- This exercise is not intended for heavy weights. A moderate weight with high reps is more effective.
- For example, try 25 to 33 repetitions using a 20 kg dumbbell.
- Keep your knee straight throughout the movement.
- Rest and stretch your calves between sets.
Suggested Exercises
- Deadlift with Straight Legs
- Standing Barbell Calf Raise (on a wall)
- Donkey Calf Raise
- Seated Calf Raise
- Barbell Squat
- Leg Press
- Barbell Lunge
- Leg Extension
- Lying Leg Curl
