The Dumbbell Single Leg Calf Raise is a beginner-friendly dumbbell strength exercise that targets the calves. Here's how to do it right — and what to stop doing.
Primary musclesCalves
Secondary muscles—
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Single Leg Calf Raise
Stand on one foot on the edge of a step with your heel hanging off and a dumbbell in the same-side hand.
Place your other hand on a wall or rail for balance and keep your standing leg slightly bent.
Lift the non-working foot off the step and tuck it behind your standing leg.
Lower your heel slowly toward the floor until you feel a deep stretch in the calf.
Drive up onto the ball of your foot as high as you can go, squeezing the calf hard at the top.
Pause for one second at the top, lower under control, and repeat for reps before switching legs.
02 The payoff
Why it earns its spot
Builds each calf independently for balanced size and strength.
Trains ankle stability and lower-leg control under load.
Improves jumping and sprinting drive over time.
03 Don't do this
Common mistakes
Bouncing through reps and skipping the bottom stretch, which is where the calf gets most of its growth.
Leaning heavily on the balance hand, which removes load from the working leg.
Cutting the top range short and not rising fully onto the ball of the foot.
Rushing through reps too quickly, which trades full contractions for momentum.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Single Leg Calf Raise, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
