Single Leg Standing Calf Raise
Single-leg heel raise with a dumbbell for calves.
- Primary muscleCalves
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Calves
- Dumbbells
How to do the Single Leg Standing Calf Raise
4 steps, in the order you do them.
- Stand with the ball of one foot on a step, a dumbbell in the hand on the same side and your other hand on a support.
- Lower your heel below the step until you feel the stretch.
- Rise as high as possible onto your toes and hold for a second.
- Lower with control. Finish your reps and switch legs.
Muscles worked
Common Single Leg Standing Calf Raise mistakes
What goes wrong most often when you do the Single Leg Standing Calf Raise, and how to fix it.
You hold the dumbbell away from your body and lean toward that side.
Let the dumbbell hang against the thigh of the working leg and keep your torso vertical.
The support knee bends and straightens to help you rise.
Keep the knee slightly bent and fixed; the heel should rise only from ankle work.
You do the weaker leg with fewer reps or less range than the other.
Start with the weaker leg and match its reps and height on the other side.
Alternatives to the Single Leg Standing Calf Raise
They work the calves with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners3 × 12–15
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Calf specialization · Beginner | Beginner and intermediate | 2 × 12–15 | 1:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 12–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Single Leg Standing Calf Raise
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
More calves exercises
Calf RaiseCalves · Bodyweight
Calf Press on Leg PressCalves · Machine
Dumbbell Calf RaiseCalves · Dumbbells
Plate-Loaded Seated Calf RaiseCalves · Machine
Frequently asked questions
What muscles does the Single Leg Standing Calf Raise work?
The Single Leg Standing Calf Raise works mainly the calves.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with 1 minute of rest.
Which routines include the Single Leg Standing Calf Raise?
It appears in 2 of the 36 Mobbe routines, such as Calf specialization · Beginner and Home with Dumbbells 4 Days.