How to Do the Dumbbell Single Leg Calf Raise

Many bodybuilders will agree that the toughest body part to develop is the calf. It takes many sets and repetitions with heavy weights to develop huge calf muscles. One way to target the calf is to do single leg calf raises with a dumbbell in one hand. Here's how to do this effective calf exercise.

Difficulty: Moderately Easy

Instructions

1. Hold a heavy dumbbell in one hand and step up onto a bench or block of wood at least six inches high. Place your weight onto the balls of your feet on the edge of the bench or wood block.

2. Use your free hand to balance yourself against a wall or a sturdy, non-moving piece of equipment. Hold the dumbbell in your other hand straight down by your side.

3. Bend the leg on the side of your free hand and hook your foot behind your other leg. Keep the leg on the dumbbell side straight.

4. Raise yourself up onto your toes on the dumbbell side, then slowly lower until your heel nearly touches the floor. Hold for two or three seconds, then slowly raise yourself back to the starting position.

5. Repeat for the desired number of repetitions, then move the dumbbell to the other hand and repeat steps one through four.

Tips & Warnings

• Practice this movement using only your body weight before adding a dumbbell to practice balancing and form.
• Keep as straight as possible throughout the exercise. Do not lean to one side or the other.
• If you can do more than 25 repetitions easily, increase the weight of the dumbbell.
• Stop this exercise immediately at the first signs of pain. You should feel a stretch in the calf muscle, but not pain.

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