Exercise:

One Legged Dumbbell Calf Raise

Target Muscle:

Calves

Dumbbell, Block or Platform

Pick up a dumbbell in one hand and stand on a block, weight plate or any other type of platform that allows you to elevate your heel off the ground. Hold onto a standing object with your opposite hand for support.

Place the ball of your foot on the edge of the platform with your heel hanging off as far down as possible (if you are holding the dumbbell in your right hand, use your right foot), and curl your opposite leg behind you.

Press yourself up as high as possible until you feel a full contraction in your calf muscle, pause briefly at the top, and then lower yourself back down.

- As you press the weight up, focus on raising yourself up onto your big toe rather than the entire front of your foot. This will prevent your foot from rolling outward and will maximize calf stimulation.

- To direct as much tension onto the calves as possible, use the following rep cadence: press yourself up as hard and fast as you can in proper form… pause in the top position for 1 full second… lower yourself in 4-5 seconds… and pause in the bottom position for 2 seconds. This cadence will minimize momentum and prevent the achilles tendon from taking over the work.

- Keep only a very slight bend in your knee to take pressure off of your knee joints. Don't bend it excessively though or this will direct the stress away from the gastrocnemius (the large head of the calf muscle where most of the mass is located) and onto the smaller soleus head.

- Use your opposite hand for support but make sure not to "cheat" by using it to assist your calves in raising up the weight. If you need to use your hand for assistance then the dumbbell is simply too heavy for you.