Single-Leg Dumbbell Calf Raise
Muscles worked
Instructions
- 1Place a block on the floor about 12 inches from a flat bench.
- 2Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
- 3Now place the ball of your left foot on the block. This will be your starting position.
- 4Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
- 5Slowly return to the starting position, stretching as far down as possible.
- 6Repeat for your prescribed number of repetitions and then repeat with the right leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Leg Dumbbell Calf Raise
The single-leg dumbbell calf raise is an isolation variation that lets you train each calf separately without needing a dedicated machine. Seated with the thigh flexed and the heel free to move on a step, this position emphasizes the soleus, the deep calf muscle that stays active even with a bent knee, unlike the gastrocnemius which works more with a straight leg. Training one leg at a time helps fix strength or size imbalances between the calves that often go unnoticed on bilateral movements. It's a simple exercise to set up with just one dumbbell and a bench, making it ideal for finishing a leg session with a focus on full range of motion and contraction quality rather than heavy loading.
check_circleBenefits
- check_circleIsolates the soleus thanks to the seated, bent-knee position
- check_circleFixes strength imbalances between the right and left calf
- check_circleEasy to set up with just one dumbbell and a bench
- check_circleLets you focus on full range of motion
lightbulbExecution tips
- lightbulbKeep the knee bent throughout the movement to target the soleus
- lightbulbRaise the toes as high as possible and hold the contraction for a second
- lightbulbLower until you feel a full stretch in the calf
- lightbulbUse the same number of reps on both legs
warningCommon mistakes
- warningStraightening the knee mid-movement, which shifts the target muscle
- warningRushing the reps without control or a pause at the top
- warningUsing too heavy a load, which shortens the range of motion
- warningNeglecting the weaker leg by skipping reps on it
helpFrequently asked questions
Why train the calves one leg at a time?expand_more
It helps fix imbalances between the two legs and lets you focus better on the contraction of each calf.
Should the knee stay bent throughout the exercise?expand_more
Yes, a bent knee targets the soleus more; with a straight leg, the gastrocnemius would take over instead.
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