Weighted 1-Leg DB Calf Raise
EquipmentDumbbell
TypeIsolation
DifficultyBeginner
Primary:Calves
📋 How to Perform
- Set up by grasping a dumbbell in your right hand and standing on the edge of a calf raise block or 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. This is the starting position.
- Keeping your body straight and eyes facing forwards, raise your left heel up as far as possible.
- Pause and squeeze the calf muscle, and then slowly lower your heel back down as far as possible.
- Repeat for desired reps, and then repeat on the right leg.
⚠️ Common Mistakes to Avoid
- Pulling on a rail or wall with the free hand, which takes bodyweight off the working calf.
- Dropping into the stretch and bouncing out, which lets the tendon do the lifting instead of the calf.
- Letting the ankle roll outward as the heel rises, which shifts load to the outer ankle and off the calf.
