Standing one leg calf raise with dumbbell

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 7

Average per rep (lbs)*: 15

Description: Hold a dumbbell by your side in your left hand. Place your left foot on a platform, ensuring that the arch and heel are hanging off the edge. Use your right hand to grasp something stable for support. Exhale and raise your left heel by extending your ankle until you're on your tiptoes. Hold the raised position for a count of two. Inhale and slowly lower your heel back down, feeling a mild stretch in your calf. Hold the lower position for a count of one. Repeat for the desired number of repetitions, then switch to your right leg and repeat the steps.

Exercise ID: 00374

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Standing one leg calf raise with dumbbell

Exercise tips and tricks

Start Light: Begin with a lighter dumbbell to ensure that your form and balance are correct before increasing the weight.
Focus on Stability: Use your free hand to hold onto a stable surface like a wall or a sturdy piece of equipment to maintain your balance.
Engage Your Core: Keep your core muscles tight throughout the exercise to help stabilize your body and protect your lower back.
Full Range of Motion: Ensure that you perform the exercise through the full range of motion by lowering your heel as much as possible and then raising it as high as you can on your toes.
Slow and Controlled Movements: Avoid rushing through the exercise. Perform calf raises slowly to maximize muscle engagement and efficiency.
Keep Your Knee Slightly Bent: Don't lock your knee. Keeping it slightly bent will reduce stress on the knee joint and place more emphasis on the calf muscles.
Alternate Legs: Ensure you perform an equal number of repetitions on each leg to maintain muscular balance and symmetry.
Mind Your Foot Placement: Position the ball of your foot on the edge of a step or elevated platform to increase the range of motion and effectiveness of the exercise.
Breathe Properly: Exhale as you raise your heel and inhale as you lower it to help keep your movements steady and controlled.
Visualize the Muscle: Picture the calf muscle working as you perform each repetition, which can help improve mind-muscle connection and enhance focus.
Progress Gradually: Increase the resistance gradually to prevent injuries and encourage muscle growth.

Exercise overview

Exercise tips and tricks

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