Single-Leg Dumbbell Calf Raise

How to perform the Single-Leg Dumbbell Calf Raise

1. Stand on one foot with the ball of the foot on a block, holding a single dumbbell in the same-side hand.
2. The single-leg load plus the dumbbell heavily overloads one standing calf at a time, exposing side-to-side gaps.
3. Hold a support with the free hand for balance and let the non-working leg hang behind you.
4. Lower the heel below the toes for a deep gastrocnemius stretch at the bottom.
5. Pause in the stretched position rather than bouncing off the Achilles tendon.
6. Drive up onto the ball of the foot to full plantarflexion, then finish the reps before switching sides.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Pulling on the support hand to unload the working calf.
• •Bouncing off the Achilles at the bottom rather than pausing in the stretch.
• •Bending the working knee, which shifts load off the gastrocnemius.
• •Doing short reps that never reach a full stretch or full plantarflexion.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight