About this exercise
A unilateral calf raise performed on one leg while holding a dumbbell for added resistance. Training each calf independently corrects strength imbalances and increases the range of motion compared to the bilateral version.
One-Leg Dumbbell Calf Raise
Step by step instructions, muscle activation and variants for the One-Leg Dumbbell Calf Raise.
EasyCalves
How to Perform
- Stand on one foot near a wall or sturdy surface you can lightly touch for balance, holding a dumbbell in the same-side hand
- Allow the heel of the working foot to drop slightly below the platform edge for a full stretch if a step is available
- Push through the ball of your foot and raise your heel as high as possible, squeezing the calf at the top
- Hold the peak contraction for a moment
- Slowly lower your heel back to the starting position under control
- Complete all reps on one leg before switching
Muscle Activation
Primary
Calves
About the One-Leg Dumbbell Calf Raise
The One-Leg Dumbbell Calf Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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