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Male model ex_VH45KT

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Lower Legs · Dumbbell

Dumbbell Single Leg Calf Raise Wall Support

intermediatestrengthOne side at a time

Dumbbell Single Leg Calf Raise Wall Support is an intermediate isolation strength exercise that works the calves (lower legs). It needs a dumbbell and a wall. 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
Dumbbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

How to do Dumbbell Single Leg Calf Raise Wall Support

  1. Stand with your right side facing a wall, placing your right hand on the wall for support and holding a dumbbell in your left hand. Lift your right leg off the floor, balancing on your left leg.
  2. Press through your eight forefoot to raise your heel off the floor as high as possible.
  3. Pause briefly at the top of the movement, squeezing your calf muscle.
  4. Lower your heel back to the starting position in a controlled manner. Repeat for the desired number of repetitions.

Form tips

  • Keep your movements slow and controlled to maximize muscle engagement.
  • Maintain a straight posture, avoiding leaning forward or backward.
  • Exhale as you lift your heel and inhale as you lower it.

Dumbbell Single Leg Calf Raise Wall Support alternatives

Calf Raise With Wall Support exercise demonstration

Calf Raise With Wall Support

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Kettlebell Single Leg Calf Raise exercise demonstration

Kettlebell Single Leg Calf Raise

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Single Leg Calf Raise Leg Press Machine exercise demonstration

Single Leg Calf Raise Leg Press Machine

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Horizontal Leg Press Calf Raise Single Leg exercise demonstration

Horizontal Leg Press Calf Raise Single Leg

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Dumbbell Standing Single Leg Calf Raise

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Barbell Standing Leg Calf Raise exercise demonstration

Barbell Standing Leg Calf Raise

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Calf Raise Leg Press Machine exercise demonstration

Calf Raise Leg Press Machine

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Horizontal Leg Press Calf Raise exercise demonstration

Horizontal Leg Press Calf Raise

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Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

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Kettlebell Calf Raise exercise demonstration

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Dumbbell Seated One Leg Calf Raise Hammer Grip exercise demonstration

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Kettlebell Seated Calf Raise exercise demonstration

Kettlebell Seated Calf Raise

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Dumbbell Single Leg Calf Raise Wall Support FAQ

What muscles does Dumbbell Single Leg Calf Raise Wall Support work?

Dumbbell Single Leg Calf Raise Wall Support mainly works the calves in the lower legs (Gastrocnemius and Soleus).

What equipment do you need for Dumbbell Single Leg Calf Raise Wall Support?

You need a dumbbell and a wall.

How many sets and reps of Dumbbell Single Leg Calf Raise Wall Support 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 Dumbbell Single Leg Calf Raise Wall Support good for beginners?

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

How many calories does Dumbbell Single Leg Calf Raise Wall Support 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 Dumbbell Single Leg Calf Raise Wall Support?

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

For developers

Use Dumbbell Single Leg Calf Raise Wall Support in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VH45KT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VH45KT",
  "name": "Dumbbell Single Leg Calf Raise Wall Support",
  "model": "male",
  "target": "Calves",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_VH45KT/mp4-720.mp4?…",
    "poster": "https://…/ex_VH45KT/poster.jpg?…"
  }
}