Single-leg dumbbell calf raise
Calves · Dumbbell
Set up
One dumbbell, a sturdy step, and a wall or rail to hold.
Steps
- Stand on one foot with the ball of that foot on the edge of the step.
- Hold the dumbbell in the hand on the same side, and the wall or rail with the other hand.
- Lower your heel slowly below the step until you feel a gentle stretch.
- Rise onto your toes as high as you can, pause, then lower. Then switch legs.
Keep in mind
- All the way down, all the way up
- Pause for a second at the top
- Hold on for balance only
Common mistake
Bouncing through small, quick reps. Go slowly, use the full range, and pause at the top.
Safety
Keep holding the wall or rail the whole time. Start without the dumbbell.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.