Standing Dumbbell One-Leg Calf Raise

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Exercise Details:

  1. Force: Push
  2. Synergists: Soleus
  3. Target muscle: Gastrocnemius
  4. Mechanics: Isolation

How To Do Standing Dumbbell One-Leg Calf Raise?

  1. Hold a dumbbell by your side, in your left hand.
  2. With your left foot, stand on a platform, with the arch and heel of your foot suspending off.
  3. Grasp something with your right hand for stability.
Standing Dumbbell One-Leg Calf Raise

Performance:

  1. Exhale as you raise your heel by extending your ankle (plantar flexion).
  2. Hold for a count of three.
  3. Inhale as you slowly reverse the motion (dorsiflexion) and lower your heel until you feel a mild stretch in your calf.
  4. Hold for a count of two.
  5. Repeat with your right leg.
  6. Repeat for more repetitions.

Some Tips:

  1. Keep the movement slow and under control.
  2. Do not lock out your knee.
  3. The point of holding for a count of one after lowering your heel is to dissipate all of the elastic energy that is stored in your Achilles tendon and thus prevents cheating.
  4. Use the standing dumbbell one-leg calf raise to fix contralateral size.
  5. Strength differences in your calve muscles.

How To Do Standing Dumbbell One-Leg Calf Raise Video:

Standing Dumbbell One-Leg Calf Raise
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