Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise is a strength – loaded plantar flexion exercise involving Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius
- Secondary muscles
- Soleus, Forearm gripping muscles
- Exercise type
- Strength – loaded plantar flexion
Exercise technique
- Load
Hold the dumbbells evenly at your sides.
- Feet
Stand hip-width apart on firm ground.
- Posture
Extend your knees without locking them and keep your head over your torso.
- Rise
Press through both forefeet to raise your heels together.
- Top
Balance at the top without swinging the dumbbells.
- Lower
Bring your heels to the floor under control.
- Finish
Set the weights down only once your whole feet are on the floor.
Key technique points
- Keep the dumbbells still beside you.
- Distribute forefoot pressure evenly.
- Lower both heels at the same speed.
- Do not use your knees like springs.
- Keep your torso upright as you rise.
- Reduce the load before balance deteriorates.
Common mistakes
Swinging the dumbbells
Do not use arm swing to assist the heel raise.
Tipping forward
Do not throw your torso forward as you rise onto your forefeet.
Bouncing through the knees
Do not turn the calf movement into a short squat.
Uneven hold
Do not hold one dumbbell farther from your torso and lean sideways.
Ankles collapsing inward
Do not let your foot arches collapse uncontrolled under load.
Hitting the floor
Do not slam your heels down on each descent.
Frequently asked questions
Dumbbell Standing Calf Raise: why is “Swinging the dumbbells” a mistake?
Do not use arm swing to assist the heel raise.
Dumbbell Standing Calf Raise: why is “Tipping forward” a mistake?
Do not throw your torso forward as you rise onto your forefeet.
Dumbbell Standing Calf Raise: why is “Bouncing through the knees” a mistake?
Do not turn the calf movement into a short squat.
Dumbbell Standing Calf Raise: why is “Uneven hold” a mistake?
Do not hold one dumbbell farther from your torso and lean sideways.
Dumbbell Standing Calf Raise: why is “Ankles collapsing inward” a mistake?
Do not let your foot arches collapse uncontrolled under load.
Dumbbell Standing Calf Raise: why is “Hitting the floor” a mistake?
Do not slam your heels down on each descent.
What should I focus on when doing Dumbbell Standing Calf Raise?
Keep the dumbbells still beside you. Distribute forefoot pressure evenly. Lower both heels at the same speed. Do not use your knees like springs. Keep your torso upright as you rise. Reduce the load before balance deteriorates.
Related exercises
- Knee-to-wall Ankle Mobilization
- Box Jump
- Ankle Circles
- Calf Press On The Leg Press Machine
- Calf Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.