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How To Do The Dumbbell Calf Raise On One Leg

How To Do The Dumbbell Calf Raise On One Leg

The dumbbell calf raises on one leg are a popular exercise for strengthening the calves and improving balance. This move can be performed standing or seated, with a single dumbbell as your only equipment.

To get started, stand tall with your feet hip-width apart and hold the dumbbell in your left hand. Lift your right foot off the ground and keep it slightly behind you, resting on the heel of your foot.

Keeping a neutral spine, slowly lower yourself downward by bending from the knee of your left leg until you feel a slight stretch in your calf muscles. From this position, press up into the ball of your foot to engage and lift through both legs.

List of steps to do the dumbbell calf raise on one leg.

  • Set up by grasping a dumbbell in your right hand
  • Standing on the edge of a calf raise block
  • Step with the balls of your feet on the edge. 
  • Take your right leg and hook it behind your left.
  •  Let your left heel drop as far as possible

  • Set up by grasping a dumbbell in your right hand

The dumbbell calf raises on one leg are an excellent exercise for toning the calves and can be done from the comfort of your home.

All you need is a dumbbell, a bench or chair, and the willingness to work hard. Start by grasping a dumbbell in your right hand with an overhand grip to set up for this exercise. 

Step one foot onto the edge of a sturdy chair or bench and place your opposite hand on something to maintain balance.

Once you have steadied yourself in this position, slowly lower your heel towards the floor while keeping your weight distributed through both feet. At the bottom of each repetition, pause and squeeze your calves before pressing back up until you are standing tall again.

  • Standing on the edge of a calf raise block

The dumbbell calf raises on one leg are an excellent exercise for toning and strengthening your calves. It requires plenty of balance, strength, and focus.

Standing on the edge of a calf raise block can make this move even more challenging and rewarding. To do this exercise, start by standing with one foot on the edge of the calf raise block and holding two dumbbells in both hands at shoulder height. 

Bend your standing knee slightly to create stability and keep your chest up throughout the movement. Push through your heel as you slowly raise your body off the ground until you’re standing with both feet elevated off the ground.

Hold for a few seconds before lowering back down to starting position. Maintain control throughout the entire movement to ensure proper form and maximize results.

How To Do The Dumbbell Calf Raise On One Leg
How To Do The Dumbbell Calf Raise On One Leg
  • Step with the balls of your feet on the edge

The Dumbbell Calf Raise on One Leg is a great way to strengthen and tone your calves. It requires one leg at a time and can be done in many different variations. You must begin with the correct form and technique to get the most out of this exercise. 

Step with the balls of your feet on the edge: this is the Step To Do The Dumbbell Calf Raise On One Leg. When doing this exercise, it’s essential to keep your feet firmly planted on the ground as you lift onto your toes.

Make sure that you are using only the front part of your foot   from the ball of your foot up to your toes for maximum control and safety during movements. 

  • Take your right leg and hook it behind your left.

The Dumbbell Calf Raise On One Leg is a great way to target and strengthen your calf muscles. Performing this exercise with only one leg engaged instead of two can help you get the most out of each workout. Knowing how to do the exercise correctly is essential, and the first Step is to take your right leg and hook it behind your left. 

This technique helps stabilize your body for the duration of the raise, so all of the work comes from just one set of calf muscles rather than both legs pushing against each other.

To properly engage in this Step, start by standing on a flat surface with both feet together and toes pointing forward. Then take your right leg and cross it behind your left, using both hands to grab onto something stable in front of you, like a chair or railing if needed. 

  • Let your left heel drop as far as possible.

If you want to strengthen and tone your calves, the dumbbell calf raise on one leg is a great exercise. One of the critical steps to this exercise is ensuring your left heel drops as far as possible. It allows for a more excellent range of motion and muscle engagement during the training. 

You can target your calf’s soleus and gastrocnemius muscles by letting the heel drop entirely. Both forces are crucial for strength and stability, so they must be adequately engaged in each repetition of this exercise.

To ensure you’re getting the maximum benefit from this move, focus on slowly but steadily dropping your left heel throughout each set, allowing for a full range of motion with each rep. Doing so will help ensure your calves become more robust with each workout! 

Equipment needed

It is an important lower body exercise that doesn’t require  machine to carried out. Infarct  the calf raise dumbbell is performed with the dumbbell, however, it can still be performed without a dumbbell too using your body weight to train your calf even better. The dumbbell calf raise is usually done on a plate or a step box, but you can also do it on a flat floor.

Dumbbell Calf Raise On One Leg Workout Guide

Here is how to do a dumbbell calf raise on one leg, follow this easy step when ever you want to perform it. 


Precautions and safety guide

Here are the precoustion and safety guides to take when performing dumbbell calf raise on one leg.

  • Support and Position yourself very well.
  • Support yourself with the other hand but do not pull yourself up with your hand.
  • Hold and place the dumbbell close to your thigh.
  • Keep your leg straight and so as to be able to stretch your calf very well.
  •  Make sure that your upper body is straight throughout the exercise process.
  • keep the calf fully stretched and do not relax your ankle too much.
  • Do not let the weight rest on your joint.
  • Hold the highest position for short moment at list 2 to 3 seconds.
  • The up motion should be slightly slower than the down motion.
  • Concentrate don’t let the weight fall off of your hand.


In conclusion, the Dumbbell Calf Raise on One leg is an effective exercise for building strength and size in the lower legs. It requires a steady support base, good balance, and robust control.

This exercise can be done with two feet or one leg, depending on your fitness level and goals. It would be best if you began using a lightweight to get comfortable with the form before gradually increasing the intensity.

By using proper form and making safety a priority, you can maximize the benefits of this exercise while avoiding injury.

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