This exercise involves standing with a dumbbell in one hand and raising your heel off the ground to work your calf muscles. It can be done with one or both legs and can be modified by adjusting the weight of the dumbbell.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens and tones the calf muscles
- Improves ankle stability and balance
- Can be done with minimal equipment
- Allows for progressive overload by increasing weight or reps
- Can be modified for different fitness levels by adjusting weight or using a step or platform
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Place the ball of your foot on an elevated surface such as a step or weight plate.
- Slowly raise your heel as high as possible, squeezing your calf muscle at the top of the movement.
- Lower your heel back down to the starting position.
- Repeat for the desired number of repetitions on one side before switching to the other side.
FRONT VIEW
BACK VIEW
Calves
Primary