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Dumbbell Single-Leg Calf Raise

Unilateral loading for symmetry and stretch.

BeginnerDumbbell + step3 × 12–15/side
Dumbbell Single-Leg Calf Raise demonstration thumbnail — Single Leg Calf Raise (DB)
GastrocnemiusDumbbell + step

Dumbbell Single-Leg Calf Raise

Demo · Fit By Siena

Verified Dumbbell Single-Leg Calf Raise demonstration by Fit By Siena. Click to play.

How to do the Dumbbell Single-Leg Calf Raise

  1. 1Off a step for deeper stretch
  2. 2Full ROM
  3. 3Slow eccentric

Benefits of the Dumbbell Single-Leg Calf Raise

  • Builds strength and size in the gastrocnemius through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services