Technique · Calves
Single-Leg Dumbbell Standing Calf Raise
Use a step high enough that the heel can drop freely below the forefoot without ever touching the floor. Own the stretch, pause, then rise without bouncing.
Use a high enough step
Place the forefoot on a stable step and leave the heel free. If the heel hits the floor before your ankle reaches its controlled range, the step is too low.
Remove balance from the exercise
Hold a dumbbell for load and use the free hand on a stable support. The support is for balance, not to pull yourself upward.
Own the bottom position
Lower the heel slowly below the step until you reach your deepest controlled stretch. Pause briefly instead of bouncing out of it.
Rise through the full rep
Drive through the forefoot and reach a controlled top position with the knee mostly extended and stable.
Raout
Same range first. Then add reps or load.
Raout keeps each side and the last session together so progress does not come from a shorter rep.
Control the eccentric
Lower slowly all the way back into the stretched position. Do not shorten the range as the set gets hard.
Progression and tracking
Keep the same step, range and pauses before adding load. Raout keeps side, dumbbell weight and reps together.
Raout
All exercise guides
Raout
Same range first. Then add reps or load.
Raout keeps each side and the last session together so progress does not come from a shorter rep.