Standing Dumbbell Single Leg Calf Raise
Differentiation: Mechanics
This variation of a Standing Calf Raise is unique from other Standing Calf Raise exercises. Here is how: you elevate your non-working foot while working one calf for a full set, | then switch the dumbbell to your other hand. Working individual sides allows you to intently focus on each calf individually. You also hold a dumbbell at your side for this exercise. This position makes maintaining balance especially difficult. You must engage your abs to maintain balance.
Starting Position
To get into starting position, do this...
1) Obtain one dumbbell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Hold a dumbbell in one hand at your side.
5) Place your feet hip-width apart.
6) Lift foot opposite of the hand holding the dumbbell off of the floor.
7) Put the weight on the ball of your other foot.
8) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight for stabilization, exhale while you flex your calf while lifting your body up
3) ...until you are standing tiptoe on your weight-bearing foot.
4) At the top of the movement, squeeze your calf muscle and hold for a count of two seconds.
5) Then, inhale while you return to starting position using a slow and controlled movement.
6) Repeat reps for a full set using that leg.
7) When all reps are finished, switch your leg and move the dumbbell to your other hand. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Do not push up with your leg muscles. Doing so will concentrate the effort in your legs and not your calves.
Keep your toes pointed forward.
Keep your body vertical as possible without losing balance. Compromising the form of your body too much can result in falling over or injury.
Maintain a slight bend in your knees.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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