Strengthen Calves with Single Leg Calf Raise

Single Leg Calf Raise

Rep Range

8-20

Hints

Start by standing upright with your feet hip-width apart. Hold a dumbbell in each hand by your sides, with your palms facing inwards. Transfer your weight onto one foot, lifting the opposite foot slightly off the ground. With toes slightly pointed out on the standing leg, use the calf muscle to push through the ball of the foot, raising your body upwards and lifting the heel as high as possible. Slowly lower your heel back to the ground and repeat. For stability, consider keeping your core tight throughout the movement.

Common Mistakes

Avoid swinging the dumbbells or using momentum from your arms to help lift you. Ensure that your rise is controlled, especially during the descent, to get the full benefit of the exercise. Be mindful of your ankle's positioning, ensuring it doesn't roll inward or outward.

Breathing

Inhale as you lower the heel to the floor and exhale as you push through the ball of your foot to raise your body upwards.

Muscle Focus

Primary Muscles

Calves