Single-Leg Dumbbell Calf Raise

Movement pattern

Plantarflexion

Equipment

Dumbbell

Muscle groups

Calves

Level

Intermediate

Type

Isolation, push, one side at a time

Load

External load

Logged as

Reps

Muscles worked

Main muscles: Gastrocnemius, Soleus

Also works: Fibularis (peroneus) longus

Stabilisers: External abdominal oblique, Gluteus medius, Gluteus minimus, Internal abdominal oblique

More exercises for: Calf exercises

Alternatives by equipment

Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.

Bodyweight

• Calf Raise Beginner
• Single-Leg Calf Raise Beginner

Dumbbells

• Dumbbell Calf Raise Beginner

Barbell

• Barbell Calf Raise Beginner
• Single-Leg Barbell Calf Raise Intermediate

Machines

• Single-Leg Machine Calf Raise Beginner
• Leg Press Calf Raise Beginner
• Seated Calf Raise Beginner
• Standing Calf Raise Beginner

Smith machine

• Smith Machine Calf Raise Beginner

How to program it

In a free plan with a muscle-building goal, the generator programs Single-Leg Dumbbell Calf Raise as 3 sets of 10–15 reps. It uses double progression: once you reach 15 reps on every set, the load goes up by 2 kg the next week and you work back up the range.

Related exercises

Belongs to: Dumbbell Calf Raise

Variation of: Dumbbell Calf Raise

Other names

Liftosaur: Single Leg Calf Raise, Dumbbell

Also called: Single-Leg Calf Extension (Dumbbell), Single-Leg Calf Raise (Dumbbell), Single-Leg Calf Raises (Dumbbell), Single-Leg DB Calf Raise, Single-Leg Dumbbell Calf Extension, Single-Leg Dumbbell Calf Raises, Single-Leg Dumbbell Heel Raise, Single-Leg Dumbbell Heel Raises, Single-Leg Heel Raise (Dumbbell), Single-Leg Heel Raises (Dumbbell)

Build a free plan with this exercise See it in the explorer

Identifier: single-leg-dumbbell-calf-raise

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)