Dumbbell Standing Single Leg Calf Raise
How to do it
Starting position
- Hold a dumbbell in one hand and lightly hold a wall or post.
- Place the ball of your working foot on a solid platform.
- Lift your other leg slightly off the floor.
Movement
- Push through the ball of your foot and raise your heel as high as possible.
- Pause briefly at the top and contract your calf.
- Slowly lower your heel to return to the starting position.
Breathing
Exhale as you raise your heels, and inhale as you lower them.
Cautions
- Losing your balance and rolling your ankle can injure the ligaments, so hold onto the wall securely.
- Using momentum strains the Achilles tendon, so move slowly.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Calves |
|---|---|
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
4 similar exercises
Representative exercise: Dumbbell Standing Single Leg Calf Raise
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.