The Single Leg Dumbbell Standing Calf Raise is a beginner dumbbell calf raise that primarily trains the calves. It is useful for training the calves through controlled ankle plantar flexion.
Primary muscles
calves
Secondary muscles
None
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
calves
Secondary muscles
None
THE MOVEMENT
How to perform
Stand on one foot with a dumbbell held securely and use light support for balance if needed.
Lower the working heel into a comfortable calf stretch.
Rise onto the ball of the working foot as high as you can control.
Pause briefly, lower slowly, and repeat before switching sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Keep the knee position consistent for the chosen variation.
Pause briefly at the top instead of bouncing through the rep.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Rolling onto the outside or inside of the foot.
Using a short range just to move more load.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Leg Dumbbell Standing Calf Raise Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Leg Dumbbell Standing Calf Raise estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
11.1 kg
14.8 kg
18.4 kg
25.9 kg
60 kg
12.3 kg
16.3 kg
20.3 kg
28.6 kg
70 kg
13.4 kg
17.7 kg
22 kg
31.1 kg
80 kg
14.3 kg
18.9 kg
23.6 kg
33.3 kg
90 kg
15.1 kg
20.1 kg
25 kg
35.2 kg
100 kg
15.9 kg
21.1 kg
26.2 kg
36.9 kg
110 kg
16.6 kg
21.9 kg
27.3 kg
38.5 kg
120 kg
17.2 kg
22.7 kg
28.3 kg
39.9 kg
Single Leg Dumbbell Standing Calf Raise Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Leg Dumbbell Standing Calf Raise estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
4.9 kg
6.5 kg
8.1 kg
11.4 kg
50 kg
6.6 kg
8.7 kg
10.9 kg
15.3 kg
60 kg
7.7 kg
10.2 kg
12.7 kg
17.9 kg
70 kg
8.4 kg
11.1 kg
13.9 kg
19.5 kg
80 kg
8.9 kg
11.7 kg
14.6 kg
20.6 kg
90 kg
9.2 kg
12.1 kg
15.1 kg
21.3 kg
100 kg
9.4 kg
12.4 kg
15.4 kg
21.8 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Machine Standing Calf Raise, Bodyweight Standing Calf Raise, and Single Leg Bodyweight Standing Calf Raise.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Leg Dumbbell Standing Calf Raise in IronYou.
Keep your last session, progress and next target with you when you train.