Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Calves

Single-Leg Calf Raise

DumbbellIsolationEasy to learnOne side at a time
Front
Back
Primary

Works

Calves

You need

Dumbbells

How to do itPictures · 3 steps
1Stretch
2Top
Main muscles
  1. 1Stand on a step, holding a dumbbell
  2. 2Drop the heel low
  3. 3Rise as high as you can

Most common mistake

Shortening the range as fatigue builds.

Watch a demo

Good for

  • Ranked #1 for running and #3 for basketball
  • Keeps the work on the target muscle
  • Loads the muscle while it’s stretched
  • Helps prevent common running injuries

Compare with

vs Donkey Calf Raisevs Dumbbell Calf Raisevs Seated Calf Raise
S
For calves
#5 of 9
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tensionExcellent
Loaded stretchExcellent
ProgressionGood
Low costStrong

One leg at a time with a full stretch at the bottom. Bodyweight goes a long way, then you need a dumbbell.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SLeg Press Calf RaiseMachine
  • SStanding Calf RaiseMachine
  • SSmith Machine Calf RaiseMachine
  • ADumbbell Calf RaiseDumbbell

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