Exercise library / Legs
Single-leg calf raise (dumbbell)
Legs · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Calves.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Enbeins legghev (hantel)
- Svenska Enbens tåhävningar (hantel)
- Dansk Etbens tåhævninger (håndvægt)
- Deutsch Einbeiniges Wadenheben (Kurzhantel)
- Español Elevación de talones a una pierna (mancuerna)
- Italiano Calf a una gamba (manubrio)
- Português Panturrilha unilateral (halteres)
- Русский Подъёмы на носок одной ноги с гантелью
- Français Extensions des mollets à une jambe (haltère)
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.