Legs · Dumbbell
Dumbbell Single Leg Calf Raise
How to do the dumbbell single leg calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on one foot with the ball of your foot on the edge of a step or raised surface, holding a dumbbell on the same side for added load. Let your heel drop below the step for a stretch, then drive up onto the ball of your foot and squeeze your calf at the top. Lower slowly under control and repeat, then switch legs.
- 1Drive through the ball of your foot and squeeze your calf hard at the top
- 2Let your heel drop fully at the bottom for a deep stretch
- 3Use a wall or rail for balance, not to pull yourself up
Common mistakes
- Don't bounce at the bottom or rush the reps
- Avoid shifting weight onto the non-working leg
- Don't let your ankle roll inward or outward
Muscles worked
The dumbbell single leg calf raise mainly works the calves.
- CalvesPrimary
- ForearmsMinor
- Tibialis AnteriorMinor
Kovo programs the dumbbell single leg calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.