Standing One-Leg Calf Raise With Dumbbell overview
The Standing One-Leg Calf Raise with Dumbbell is a unilateral exercise that targets the calf muscles with added resistance. This exercise enhances balance, stability, and calf muscle development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing One-Leg Calf Raise with Dumbbell in your lower body training routine.
The Standing One-Leg Calf Raise with Dumbbell primarily targets the soleus and gastrocnemius muscles of the calf.
Standing One-Leg Calf Raise With Dumbbell– how to perform
- Step 1: Begin by holding a dumbbell in your right hand, with your arm fully extended by your side.
- Step 2: Stand on your left leg with the ball of your foot on an elevated surface, such as a block or step, allowing your heel to hang off.
- Step 3: Keep your core engaged and maintain an upright posture.
- Step 4: Inhale and press through the ball of your foot, lifting your left heel as high as possible.
- Step 5: Contract your calf muscle at the top of the movement.
- Step 6: Exhale and slowly lower your heel back down, feeling a stretch in your calf.
- Step 7: Complete the desired repetitions on one leg before switching to the other.
Perform each repetition with controlled movements, focusing on the contraction of the calf muscle.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your core engaged to enhance balance and stability.
- Maintain an upright posture throughout the movement.
- Use a weight that challenges you while allowing for proper form.
- Perform the exercise in front of a mirror to check your form.
Variations
- Single-Leg Calf Raise with Bodyweight: Perform the exercise without a dumbbell for bodyweight resistance.
- Single-Leg Calf Raise with Dumbbell and Knee Bend: Add a slight knee bend during the calf raise to engage the soleus muscle.
- High-Intensity Techniques: Incorporate techniques such as drop sets or rest-pause sets for added intensity.
- Different Foot Positions: Experiment with toe-in and toe-out positions to target different areas of the calf.