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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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