How to do one-legged dumbbell calf raise exercises

This is an animated body sculpting tutorial for one-legged dumbbell calf raise exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning one-legged dumbbell calf raise exercises.

How to do One-Legged Dumbbell Calf Raises

In this lesson you will learn how to do one-legged dumbbell calf raises. This exercise works one calf muscle at a time and is very effective. If you don't have any weight training equipment, you can also do this exercise standing on a stair and holding a bag with stones.

Description: One-Legged Dumbbell Calf Raise

* Stand with the ball of your left foot on a box or a stair and hold a dumbbell in your left hand. Support yourself with the other hand and put the right instep behind your left heel. If you want to work your right calf, hold the dumbbell in your right hand and support yourself with the left hand. Keep your upper body straight and the dumbbell close to the thigh. Start with the heel below box height, so that the calf is slightly stretched. But don't relax your ankle too much. Your weight should not rest on the joint.
* Extend your ankle until your calf muscle is fully contracted and exhale at the same time. Keep your knee still and don't move the dumbbell. Don't help with the right hand. The right foot rests behind the left heel. Hold the highest position for a short moment.
* Then lower your heel again and go back to the beginning position. At the lowest point of the movement the calf is stretched a little. Inhale as you move down. The down-motion is slightly slower than the up-motion. Don't bounce up and down.

Trainer advice: One-Legged Dumbbell Calf Raise

* Move slowly and concentrated. Don't create momentum. Don't help with the right hand.
* The knees remain still during the entire exercise.