Male model ex_AVMBLE

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Legs · Dumbbell

Dumbbell Standing Single Leg Calf Raise

intermediatestrengthOne side at a time

Dumbbell Standing Single Leg Calf Raise is an intermediate isolation strength exercise that works the calves (lower legs). It needs a dumbbell. 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 Standing Single Leg Calf Raise

Stand with your left foot on the floor, keeping your right foot a few inches off the floor, holding a dumbbell in both hands with your arms hanging by your sides.
Press through your left heel to raise your heel off the floor as high as possible by extending your ankle.
Hold the position briefly at the top, squeezing your calf muscle.
Lower your heel back down to the starting position with control. Repeat for the desired number of repetitions, then switch to the right leg.

Form tips

Use a full range of motion, lifting your heel as high as possible.
Avoid bouncing; focus on a slow and controlled movement.
Maintain a steady pace and avoid using momentum.

Dumbbell Standing Single Leg Calf Raise alternatives

Kettlebell Single Leg Calf Raise

Calves · intermediate

Barbell Standing Leg Calf Raise

Calves · intermediate

Single Leg Calf Raise Leg Press Machine

Calves · beginner

Bodyweight Standing Calf Raise

Calves · beginner

More calves exercises

Dumbbell Standing Calf Raise

Calves · beginner

Standing Calf Raise Resistance Band

Calves · beginner

Dumbbell Single Leg Calf Raise Wall Support

Calves · intermediate

Horizontal Leg Press Calf Raise Single Leg

Calves · beginner

Elevated Standing Calf Raise

Calves · beginner

Dumbbell Standing Calf Raise on Step

Calves · beginner

Calf Raise Leg Press Machine

Calves · beginner

Barbell Standing Leg Calf Raises

Calves · intermediate

Dumbbell Standing Single Leg Calf Raise FAQ

What muscles does Dumbbell Standing Single Leg Calf Raise work?

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

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

You need a dumbbell.

How many sets and reps of Dumbbell Standing 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 Dumbbell Standing 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 Dumbbell Standing 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 Dumbbell Standing Single Leg Calf Raise?

Other exercises for the calves include Kettlebell Single Leg Calf Raise, Barbell Standing Leg Calf Raise, Single Leg Calf Raise Leg Press Machine and Bodyweight Standing Calf Raise.

For developers

Use Dumbbell Standing 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.

Get a free API key Read the docs

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

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