Library / Calves
Single-Leg Elevated Dumbbell Calf Raise
Dumbbell · Isolation · Isolation
Calves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Calves
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Stand on a weight plate or step holding one dumbbell and using your free hand for balance.
- Lower your heel slowly into a full bottom stretch and pause for 2 seconds.
- Drive all the way up onto the ball of your foot.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Leg Elevated Dumbbell Calf Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Seated Calf Raise | Barbell swap | Barbell |
| Bodyweight Standing Calf Raise | Bodyweight swap | Bodyweight |
| Bodyweight Standing Calf Raise on a Stepbox Femal | Bodyweight swap | Bodyweight |
| Butt Kicks | Bodyweight swap | Bodyweight |
| Calf Raise with Wall Support | Bodyweight swap | Bodyweight |
| Donkey or Hip-Hinged Calf Raise | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.