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Last updated March 5, 2026
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Calves
Calf Raise - Single Leg, Standing (Dumbbell)
Hold a dumbbell in one hand and stand on one foot on a raised surface. Perform calf raises through the full range of motion.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
calves
Secondary
lower calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Hold a dumbbell in one hand at your side.
- Stand on a raised surface with the ball of one foot on the edge.
- Use your free hand on a wall or rack for balance.
- Step 2Execution
- Lower your heel below the platform to get a deep stretch.
- Push through the ball of your foot to raise your heel as high as possible.
- Hold the peak contraction for a moment.
- Step 3Return
- Slowly lower back to the stretched position.
- Keep the movement controlled and avoid bouncing.
- Complete all reps on one side before switching.