Calf Raise - Standing (Dumbbell)

Hold a dumbbell in one hand. Stand on a step with one foot. Lower heel, raise toe. Balance with free hand.

Quick facts

Primary and secondary muscle groups targeted by this movement.

calves

lower calves

What you need and how to position yourself before starting.

dumbbellraised platform/box

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms straight and your shoulders relaxed.
Step 2Position Your Feet
- Position your feet flat on the ground, ensuring your weight is evenly distributed.
- You can also place the balls of your feet on an elevated surface like a step for a greater range of motion.
Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the exercise.
- Keep your back straight and your chest up.
Step 4Lift Your Heels
- Slowly raise your heels off the ground by pushing through the balls of your feet.
- Keep your legs straight but do not lock your knees as you lift.
Step 5Hold the Position
- At the top of the movement, pause for a moment to maximize the contraction of your calf muscles.
- Ensure that you are balanced and stable.
Step 6Lower Your Heels
- Slowly lower your heels back to the starting position, controlling the movement.
- Do not let your heels drop too quickly; maintain tension in your calves.
Step 7Repeat
- Repeat the lift and lower for the desired number of reps, focusing on maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully set the dumbbells down at your sides.
- Stand upright and take a moment to stretch your calves if needed.