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ex_44H7ZN

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Lower Legs · Kettlebell

Kettlebell Single Leg Calf Raise

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Leg Calf Raise is an intermediate isolation strength exercise that works the calves (lower legs), with the forearms and core assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target
Calves
Body part
Lower Legs
Equipment
Kettlebell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Forearms · Forearm Flexors, Forearm Extensors
  • Core · Rectus Abdominis, Transversus Abdominis

How to do Kettlebell Single Leg Calf Raise

  1. Stand on your left leg and hold a kettlebell in your left hand using a neutral grip. Bend your right knee and keep your right foot raised behind you.
  2. Keep your left leg straight and press through the ball of your left foot to raise your heel.
  3. Pause briefly at the top and squeeze your calf.
  4. Lower your left heel to the floor with control, then repeat before switching sides.

Form tips

  • Keep your supporting leg straight without locking your knee.
  • Keep your raised foot off the floor throughout the movement.
  • Lower your heel slowly without dropping.
  • Exhale as you raise your heel and inhale as you lower it.

Kettlebell Single Leg Calf Raise alternatives

Single Leg Calf Raise Leg Press Machine exercise demonstration

Single Leg Calf Raise Leg Press Machine

Calves · beginner
Dumbbell Standing Single Leg Calf Raise exercise demonstration

Dumbbell Standing Single Leg Calf Raise

Calves · intermediate
Horizontal Leg Press Calf Raise Single Leg exercise demonstration

Horizontal Leg Press Calf Raise Single Leg

Calves · beginner
Dumbbell Single Leg Calf Raise Wall Support exercise demonstration

Dumbbell Single Leg Calf Raise Wall Support

Calves · intermediate

More calves exercises

Calf Raise Leg Press Machine exercise demonstration

Calf Raise Leg Press Machine

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Barbell Standing Leg Calf Raise exercise demonstration

Barbell Standing Leg Calf Raise

Calves · intermediate
Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

Calves · beginner
Kettlebell Calf Raise exercise demonstration

Kettlebell Calf Raise

Calves · intermediate
Horizontal Leg Press Calf Raise exercise demonstration

Horizontal Leg Press Calf Raise

Calves · beginner
Calf Raise Clap exercise demonstration

Calf Raise Clap

Calves · advanced
Dumbbell Seated Calf Raise exercise demonstration

Dumbbell Seated Calf Raise

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Landmine Calf Raise exercise demonstration

Landmine Calf Raise

Calves · intermediate

Kettlebell Single Leg Calf Raise FAQ

What muscles does Kettlebell Single Leg Calf Raise work?

Kettlebell Single Leg Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The forearms and core work as secondary muscles.

What equipment do you need for Kettlebell Single Leg Calf Raise?

You need a kettlebell.

How many sets and reps of Kettlebell Single Leg Calf Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Single Leg Calf Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.

How many calories does Kettlebell Single Leg Calf Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Kettlebell Single Leg Calf Raise?

Other exercises for the calves include Single Leg Calf Raise Leg Press Machine, Dumbbell Standing Single Leg Calf Raise, Horizontal Leg Press Calf Raise Single Leg and Dumbbell Single Leg Calf Raise Wall Support.

For developers

Use Kettlebell Single Leg Calf Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_44H7ZN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_44H7ZN",
  "name": "Kettlebell Single Leg Calf Raise",
  "model": "male",
  "counterpartId": "ex_CWPUEI",
  "target": "Calves",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_44H7ZN/mp4-720.mp4?…",
    "poster": "https://…/ex_44H7ZN/poster.jpg?…"
  }
}