Dumbbell Standing Calf Raise
The Dumbbell Standing Calf Raise primarily works the Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the Gluteus Medius, Gluteus Minimus, Levator Scapulae, 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 | Bilateral |
| 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 Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- 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. Execution: Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. 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 knees are bent slightly during stretch. If holding heavy dumbbell becomes too difficult, trysingle leg calf raise. SeeCalf Exercise Analyses.
Alternative Exercises
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