Single Leg Standing Calf Raise (Dumbbell)
Complete guide to Single Leg Standing Calf Raise (Dumbbell). Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Single Leg Standing Calf Raise (Dumbbell)
Grab a dumbbell in one hand and stand on the edge of a step with the ball of your foot on the edge and heel hanging off.
Hold a wall or rail with your free hand for balance and raise your other foot.
Engage your abs and take a breath.
Press upward by extending your ankle, squeezing your calf at the top and exhale.
Slowly lower your heel back down as far as comfortable and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |