Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
AdvancedIsolationDumbbell
Dumbbell Single Leg Calf Raise
Calves · Lower Legs
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
- 2
Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
- 3
Raise your heel as high as possible, lifting your body up onto your toes.
- 4
Pause for a moment at the top, then slowly lower your heel back down below the step.
- 5
Repeat for the desired number of repetitions, then switch to the other leg.
Muscles worked
Primary
Calves
ankles
Secondary
ankles
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
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Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
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