What should I feel during Single-leg DB calf raise (full ROM)?

Gastrocnemius at peak contraction, soleus loaded through the slow descent.

What are common mistakes with Single-leg DB calf raise (full ROM)?

Short ROM stopping before the heel drops; Using body momentum to cheat reps; Gripping for support to unload the calf

How do I progress Single-leg DB calf raise (full ROM)?

Increase DB weight or slow the eccentric to 5 s.

What can I do instead of Single-leg DB calf raise (full ROM)?

Single-leg calf raise (BW, full ROM, 3 s eccentric), Seated calf raise, Pogo hops

Single-leg DB calf raise (full ROM)

Step edge, one foot, DB in opposite hand, full ROM rise and controlled drop.

family=calf raise full rompattern=ankle extensionforce=pushmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

calvesPRIME

soleus68

Primary: calves
Supporting: soleus

Mechanics

Pattern: ankle extension
Equipment: dumbbell
Geometry: Variable Range
Target feel: Gastrocnemius at peak contraction, soleus loaded through the slow descent.
Progression: Increase DB weight or slow the eccentric to 5 s.
Regression: Remove the dumbbell and use bodyweight with full ROM.

Watch for

Short ROM stopping before the heel drops
Using body momentum to cheat reps
Gripping for support to unload the calf

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

Single-leg calf raise (BW, full ROM, 3 s eccentric)
Seated calf raise
Pogo hops

See all 22 calves exercises in the Atlas

Progression ladder

Beginner / regression: Remove the dumbbell and use bodyweight with full ROM.
Standard: Single-leg DB calf raise (full ROM)
Advanced / progression: Increase DB weight or slow the eccentric to 5 s.

Atlas metrics

Movement pattern: ankle extension
Primary target: calves
Supporting muscles: soleus
Equipment: dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Single-leg DB calf raise (full ROM)?: Step edge, one foot, DB in opposite hand, full ROM rise and controlled drop.
What should I feel during Single-leg DB calf raise (full ROM)?: Gastrocnemius at peak contraction, soleus loaded through the slow descent.
What are common mistakes with Single-leg DB calf raise (full ROM)?: Short ROM stopping before the heel drops; Using body momentum to cheat reps; Gripping for support to unload the calf
How do I progress Single-leg DB calf raise (full ROM)?: Increase DB weight or slow the eccentric to 5 s.
What can I do instead of Single-leg DB calf raise (full ROM)?: Single-leg calf raise (BW, full ROM, 3 s eccentric), Seated calf raise, Pogo hops

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Movement family: calf raise full rom
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Standing calf raise

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Single-leg DB calf raise (full ROM) -> Standing calf raise
same target muscle: calves
same body part: legs

Train Single-leg DB calf raise (full ROM) in Gym Mode → Browse the public Atlas →