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

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Single Leg Calf Raise (On A Dumbbell)

   99% match

   Calves · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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. 2. Dumbbell Seated One Leg Calf Raise

   90% match

   Calves · Intermediate · Isolation

3. Play demonstration

   3. Weighted Donkey Calf Raise

   80% match

   Calves · Intermediate · Isolation

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

   • Weighted

   How to perform it

   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 · Beginner · Isolation

5. 5. Dumbbell Standing Calf Raise

   80% match

   Calves · Beginner · Isolation

6. 

   6. Rocking Standing Calf Raise

   76% match

   Calves · Intermediate · Isolation

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

   • Barbell

   How to perform it

   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 · Intermediate · Compound

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

   • Dumbbell

   How to perform it

   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. 8. Weighted Cossack Squats

   74% match

   Glutes · Advanced · Compound

9. 9. Barbell Floor Calf Raise

   73% match

   Calves · Beginner · Isolation

10. 10. Barbell Standing Calf Raise

    73% match

    Calves · Intermediate · Isolation