Exercises

Standing dumbbell calf raise

Raise both heels while holding a dumbbell. The added load progresses the standing calf raise with the knees nearly straight.

Standing calf raise on level floor with both heels lifted, one dumbbell at the side and the other hand on a support.

Dumbbell · Stable support

Source: ACE · Standing Calf Raises – Wall

Step by step

  1. Stand hip-width apart on level ground, hold one dumbbell at your side and use your free hand on a stable support.
  2. Keep your torso upright and knees nearly straight without locking them.
  3. Push through both forefeet and lift your heels as high as you can control.
  4. Pause briefly and lower the heels slowly to the floor.

Common mistakes

  • Bouncing or rolling the ankles outward.
  • Bending the knees repeatedly or leaning toward the weight.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.