Dumbbell Single Leg Reverse Calf Raise
The Dumbbell Single Leg Reverse Calf Raise primarily works the Tibialis Anterior and stabilizer support from the Gluteus Maximus, Gluteus Medius, Levator Scapulae, Trapezius (Middle), Trapezius (Upper). It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Single Leg Reverse Calf Raise is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Tibialis Anterior. This is a unilateral pulling movement, allowing each side to be trained independently.
A dumbbell isolation pull exercise targeting the Tibialis Anterior.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Tibialis Anterior |
Muscles Worked
The Tibialis Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gluteus Maximus, Gluteus Medius, Levator Scapulae, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Tibialis Anterior (calves)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Grasp dumbbell in one hand to side.
- Position one heel on forward edge of platform.
- Grasp support with other hand for balance.
- Lift other leg to rear by bending knee.
Execution
- Pull forefoot up toward body as far as possible.
- Return by extending foot until toes are pointed downward.
- Repeat.
- Continue with opposite leg.
Comments
- Keep knee and hip straight throughout exercise.
- Exercise can be made more difficult by positioning heels closer to edge of platform.
- If you need to assist with hands used for support, use lighter load (orno weight), orboth feet, or position heels more on platform.
- SeeDorsal Flexor Calf Exercise Analyses.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Tibialis Anterior) and can be substituted based on your equipment or variation preferences.
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