At a glance
- Main muscle
- Calves
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- On a stair step, hold on.
- Sink deep and pause.
- Rise slowly.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Best home option: single-leg gives enough load and a full stretch.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Standing Calf Raise · Machine · rating S
- Leg Press Calf Raise · Machine · rating A
- Smith Machine Calf Raise · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-leg dumbbell calf raise.
Let Mitta set the weight.
Mitta plans the single-leg dumbbell calf raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg dumbbell calf raise
What muscles does the single-leg dumbbell calf raise work?
The single-leg dumbbell calf raise mainly trains your calves.
How many reps of the single-leg dumbbell calf raise should I do?
Mitta plans the single-leg dumbbell calf raise at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-leg dumbbell calf raise?
Good alternatives that train the same muscle are the standing calf raise, leg press calf raise and Smith machine calf raise.
Is the single-leg dumbbell calf raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-leg dumbbell calf raise have rating A?
Best home option: single-leg gives enough load and a full stretch.
Sources
- Kinoshita et al. 2023, Front Physiol (staand vs zittend kuitheffen) doi.org/10.3389/fphys.2023.1272106