The standing dumbbell one-leg calf raise is a very effective isolation exercise which targets the Gastrocnemius and Soleus muscles. The muscles make up the calves on the lower leg and play a big role in walking, running and jumping. Now, the calves can be a stubborn muscle so you must train them frequently and with intensity/heavy resistance loads.
But, it’s also important to not over-stretch during the exercise as this can cause discomfort in the Achilles tendon. So, use this exercise effectively safely and effectively to build those stubborn calves and remember to be consistent with your training.
In This Exercise
- Target Muscle Group: Gastrocnemius, Soleus
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbell
- Difficulty: Beginner
- Begin by holding a dumbbell in your left hand and stand up on a platform.
- Then hold onto something with your right hand and position your right foot halfway on the platform so your heel is hanging off.
- Let your left leg hang completely off the platform.
- Now, perform a calf raise with your right leg by standing on your tiptoe while exhaling.
- Then slowly allow your heel to lower until you feel a slight stretch in your calf muscle while inhaling.
- Alternate with your left leg for one complete set.
- Repeat for the desired number of reps.
Variations & Tips
- You can do the standing dumbbell one-leg calf raise on the floor if you don’t have a platform to perform the exercise from.
- Try to not overstretch the calf muscles during the negative portion of the exercise.
- The calves are stubborn so train them more frequently and intensely with heavy resistance.