How to perform the Standing One-Leg Calf Raise With Dumbbell
- 1Stand tall holding a dumbbell in the hand on the same side as your working leg, lightly rest your other hand on a wall or chair for balance, and lift your other foot off the floor so you’re standing on one leg with the ball of that foot planted.
- 2Press through the ball of your foot to slowly lift your heel as high as you can, pause and squeeze your calf at the top as you breathe out, then lower your heel back down under control for 2–3 seconds as you breathe in, keeping your body tall and your weight centered over that foot the whole time.
Coach tips
- Keep a slight bend in your knee instead of locking it straight to protect your joints and help your calf work better.
- Avoid bouncing; think smooth, controlled reps so your calf, not momentum, does the work.
- Start with a light weight so you can balance easily, then increase the load as you feel steadier and stronger on one leg.
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