10 Best Dumbbell Single-leg Calf Raise Alternatives for Home Gyms

Ranked Dumbbell Single Leg Calf Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Single Leg Calf Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Single Leg Calf Raise (On A Dumbbell)

   99% match

   • Calves
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the calves.

   How to perform this exercise

   1. Stand with your feet hip-width apart and hold a dumbbell in one hand.
   2. Lift one foot off the ground and balance on the other foot.
   3. Slowly raise your heel as high as possible, using your calf muscles.
   4. Pause for a moment at the top, then slowly lower your heel back down.
   5. Repeat for the desired number of repetitions, then switch to the other leg.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
2. Play demonstration

   2. Dumbbell Seated One Leg Calf Raise

   90% match

   • Calves
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
   2. Extend your left leg straight out in front of you, keeping your foot flexed.
   3. Place the ball of your right foot on an elevated surface, such as a step or weight plate.
   4. Using your calf muscles, raise your right heel as high as possible.
   5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
3. Play demonstration

   3. Weighted Donkey Calf Raise

   80% match

   • Calves
   • Weighted
   • Intermediate
   • Isolation

   Pick this when you want to work the calves with less balance to manage.

   How to perform this exercise

   1. Stand on a raised platform with your toes on the edge and your heels hanging off.
   2. Hold onto a stable object for support.
   3. Raise your heels as high as possible by extending your ankles.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
4. 

   4. Calf Raise On A Dumbbell

   80% match

   • Calves
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
   2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
   3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
   4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
5. Play demonstration

   5. Dumbbell Standing Calf Raise

   80% match

   • Calves
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Raise your heels off the ground as high as possible, using your calves.
   3. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
6. 

   6. Rocking Standing Calf Raise

   76% match

   • Calves
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the calves.

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
   2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
   4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
   5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
   6. Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
   7. Hold for a second and bring them back down as you breathe in.
   8. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
7. 

   7. Split Squat With Dumbbells

   74% match

   • Quadriceps
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quadriceps rather than the calves.

   How to perform this exercise

   1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
   2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
   3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
   4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quadriceps, not calves
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
8. Play demonstration

   8. Weighted Cossack Squats

   74% match

   • Glutes
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
   2. Hold a weight in front of your chest with both hands.
   3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
   4. Go as low as you can while maintaining balance and keeping your chest up.
   5. Push through the heel of the bent leg to return to the starting position.
   6. Repeat on the other side, alternating between legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
9. Play demonstration

   9. Barbell Floor Calf Raise

   73% match

   • Calves
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place a barbell on the floor in front of you.
   2. Stand with the balls of your feet on the edge of the barbell, with your heels hanging off.
   3. Hold onto a stable object for balance if needed.
   4. Raise your heels as high as possible, using your calves to lift your body.
   5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
   • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
   • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise
10. Play demonstration

    10. Barbell Standing Calf Raise

    73% match

    • Calves
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and place a barbell across your upper back.
    2. Raise your heels off the ground as high as possible, using only your toes.
    3. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: calves, the same as the Dumbbell Single Leg Calf Raise
    • Equipment: free weights, the same as the Dumbbell Single Leg Calf Raise
    • Body position: standing, the same as the Dumbbell Single Leg Calf Raise
    • Balance: easier to stay steady on than the Dumbbell Single Leg Calf Raise