Dumbbell Single Leg Calf Raise
The Dumbbell Single Leg Calf Raise primarily works the Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Quadratus Lumborum, Trapezius (Middle), Trapezius (Upper). It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gastrocnemius (Medial) |
| Secondary | Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gastrocnemius (Medial) (calves)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Lift other leg to rear by bending knee. Execution: Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg. Comments: Exercise step that will not overturn can be used as calf block. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergist muscle if knee is bent slightly during stretch. Use lighter load if you need to assist with hands used for support oruse both feet. SeeCalf Exercise Analyses.
Alternative Exercises
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