Single Leg Dumbbell Calf Raise

Proper Positioning

1. Keep the sole of the foot flat on a step, platform, or thick weight plate

2. Keep the soles of the feet on the step allowing movement of the heel

3. Foot and knee should be pointing straight forward

4. Bend knee slightly

5. The non-working foot should be hanging next to the working leg

6. Keep upper body upright

7. Grasp the dumbbell with a neutral grip, next to the working side of the body

Proper Technique

1. Inhale and tighten the abs

2. Slowly allow the heels to descend toward the ground

3. Ascending phase occurs once a stretch is felt in the Tibialis anterior (muscle located at the anterior side of the body, opposite the calves)

4. Exhale in the upward phase of the movement

5. Ascend by pressing up on the toes while contracting the calves

6. Briefly pause at the top (peak contraction)

Essential Tips

1. Knees should be extended but not locked

2. Do not allow ankles to collapse inward or outward

3. Make sure the sole of the foot is firmly planted on the step or platform, not just the toes

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Program Details