Dumbbell Single-Leg Calf Raise

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Dumbbell Calf RaiseDumbbell
• Bodyweight Calf RaiseBodyweight
• Smith Machine Calf RaiseSmith machine
• Barbell Standing Calf RaiseBarbell
• Single-Leg Calf RaiseBodyweight
• Smith Machine Calf Raise SeatedSmith machine

Alternatives

Other exercises for the calves, for when the dumbbell is taken or you want a change.

• Ankle Dorsiflexion MobilizationBodyweight
• Donkey Calf RaiseMachine
• Foam Roll CalvesBodyweight
• Leg Press Calf RaiseMachine
• Seated Calf Raise MachineMachine
• Seated Tibialis RaisePlate
• Standing Calf Raise MachineMachine
• Tibialis RaiseBodyweight

Questions

What muscles does the Dumbbell Single-Leg Calf Raise work?

The Dumbbell Single-Leg Calf Raise mainly works the calves.

What equipment do you need for the Dumbbell Single-Leg Calf Raise?

A dumbbell.

How many sets and reps of the Dumbbell Single-Leg Calf Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Single-Leg Calf Raise?

Ankle Dorsiflexion Mobilization, Donkey Calf Raise, Foam Roll Calves and Leg Press Calf Raise work the same main muscle.