Calf Raise On A Dumbbell

Calves

Calf Raise On A Dumbbell

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePush

A single-leg calf raise with the ball of your foot on a dumbbell, which adds balance demands to a calf exercise.

Strength

Primary musclesCalves

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a dumbbell flat on the floor and step the ball of one foot onto it.
2Hold a wall or rack for balance and lift your other foot off the floor.
3Stand tall with your working heel hanging in the air.

How to perform

1Lower your heel toward the floor to stretch the calf.
2Rise onto the ball of your foot as high as you can.
3Pause at the top.
4Lower slowly and repeat before switching feet.