Calf muscles are often undervalued in strength training, but they play an essential role in athletic pursuits. Whether you seek definition, strength, explosive power, or better balance, developing your calves can help you achieve your goals.
Check out the tips for these seven dumbbell calf exercises to help sculpt the calves and maximize strength. This flexible routine, which requires minimum equipment, can be done at home or in the gym.
7 Dumbbell Exercises For Strong And Sculpted Calves
These moves combine unilateral and bilateral dumbbell exercises to strengthen and define the calves. They build muscle mass and improve balance, stability, and power.
Top 7 Dumbbell Calf Exercises
Let’s delve into the details of these seven exercises. These simple but highly effective moves can be incorporated into any workout regime.
Dumbbell Standing Calf Raise
The dumbbell standing calf raise strengthens the gastrocnemius and the soleus muscles in the back of the lower leg. This classic calf exercise is excellent for developing hypertrophy and definition in the gastrocnemius. It can also improve ankle stability and balance.
Performing the dumbbell standing calf raise on an elevated surface increases the exercise’s range of motion. This effectively targets the whole muscle group. The elevated surface also adds a greater balance challenge to the exercise.
The muscle activation rate for both muscles during a calf raise is about 51% of peak contraction. This indicates how hard the muscle is working during the exercise.
How To Do
- Keep your arms at your sides with one dumbbell in each hand.
- Stand with the balls of your feet on the elevated surface. Your heels should hang off the back of the elevated surface.
- Start by pressing into the balls of your feet and lifting your heels. Lift your heels as high as possible while keeping your balance and good posture.
- Slowly lower your heels until they drop slightly below the top of your elevated surface.
- Repeat to meet the target number of reps.
Tips
- Lower slowly and with control to avoid excessive strain on the Achilles tendon.
- Be aware of ankle alignment to prevent strains and improve stability. Don’t let your ankles roll outward or inward.
- Maintain an upright posture by stacking shoulders, hips, knees, and ankles in one straight line.
- As you lift your heels, actively contract your calves to get the most out of the exercise.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Seated Calf Raise
While standing calf raises focus more on the gastrocnemius, the dumbbell seated calf raise targets the soleus muscle. This muscle lies under the gastrocnemius in the lower leg.
Unlike the gastrocnemius, the soleus attaches below the knee joint. This means that the muscle can be fully engaged while the knee is bent. The seated position is a great way to isolate the soleus, making them a great addition to any dumbbell leg workout.
The soleus also plays a key role in posture and prevents the body from falling forward when standing. Strengthening the soleus improves ankle stability and is beneficial for walking, running, and jumping activities.
How To Do
- Sit on a bench or chair with a weight plate on the floor in front of you.
- Place your toes on the weight plate and your heels on the floor.
- Position one dumbbell on each thigh.
- Press your toes into the weight plate and lift your heels as high as possible.
- Lower your heels back to the floor with control.
- Repeat to the desired number of reps.
Tips
- Your knees should be level with your hips and bent at 90 degrees. This position helps avoid low back strain.
- Hold the dumbbells securely throughout the exercise to prevent dropping the weights.
- Sit up tall and engage your abdominals. Good posture protects the back, and core activation helps maximize strength production.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Goblet Squat With Calf Raise
Goblet squats work the quadriceps, glutes, hamstrings, gastrocnemius, and soleus muscles. They are an efficient way to strengthen the entire lower body all in one exercise. Incorporating a calf raise into the exercise gives you more bang for your buck when focusing on calf strength.
The calves are further engaged during the calf raise at the end of the squat. Shifting the body’s weight between the squat and the calf raise adds a balance component to the move.
Enhancing balance can prevent injuries in daily life, at the gym, or during sports. Stronger calf muscles can increase propulsion and aid in plyometric training and explosive sports like basketball. These muscles also can improve acceleration for sprinting and running.
How To Do
- Stand with feet shoulder-width apart and angled outward 45 degrees.
- Hold one dumbbell vertically at chest height.
- Squat by hingeing from the hips and lowering the glutes.
- Lower until the elbows reach the thighs.
- Squeeze the glutes as you push back up to standing.
- Lift the heels and come onto the balls of the feet in a calf raise.
- Slowly lower the heels until the foot is flat on the floor again.
- Repeat to complete the desired number of reps.
Tips
- Press into the heels as you as you rise out of the squat. This will increase muscle activation along the back of the body.
- To protect the knee joint, keep the knees in line with the toes. Don’t let the knees cave inward.
- Keep the ankles straight and aligned with the toes. Avoid rolling the ankles to either side. This protects the ankles from strain during the calf raise.
- Focus the gaze forward to maintain a neutral spine. Don’t look down at your feet.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Standing Single-Leg Calf Raise
The dumbbell single-leg standing calf raise is a unilateral exercise, so it works one leg at a time. You might wonder why you would choose the single-leg variation over the standard two-legged version. While both these exercises strengthen and condition the gastrocnemius and soleus, single-leg raises offer extra benefits.
Unilateral exercises work each side of the body independently. This helps correct muscular imbalances. The weaker side is forced to work harder; the stronger side isn’t stimulated and cannot compensate. This also prevents overuse of the muscles that compensate for the weak side.
How To Do
- Stand parallel to a wall.
- Place the inner hand on the wall just above shoulder height.
- Hold one dumbbell in the outer hand.
- Keep the inner foot slightly lifted off the floor for the entire exercise.
- Press your weight into the ball of the outer foot.
- Lift the heel as high as possible.
- Carefully lower the heel back down to the starting position.
- Repeat to complete the target number of reps.
Tips
- Maintain a neutral spine to prevent back strain.
- Lightly place the hand on the wall. Do not lean into the wall. This improves balance.
- Keep the working ankle straight. Avoid bending to the sides to protect the ankle joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Lunge
The dumbbell lunge is another great multi-joint exercise that works the major lower body muscle groups. The quadriceps, hamstrings, and glutes are responsible for flexion (bending) and extension (straightening) of the hip and knee. The gastrocnemius and soleus contribute to the lifting phase of a lunge when you push away from the floor.
The dumbbell lunge is a functional exercise as it involves multiple joints and muscles working at once. In everyday life and sports, most tasks require dynamic multi-joint actions. Dumbbell lunges help with coordination and balance while the hips, knees, and ankles all work together.
How To Do
- Stand with your feet parallel and hip-width apart.
- Keep your arms at your sides. Hold one dumbbell in each hand.
- Step one foot forward.
- Lower the back knee towards the floor.
- Raise back up by straightening the back leg.
- Push off of the front foot to return to the starting position
- Repeat the process on the opposite leg.
- Continue until the desired number of reps are completed.
Tips
- Stack your knee over your ankle as you lower in the lunge. This protects the knee from excessive strain.
- Keep your shoulders in line with your hips. Avoid leaning forward or rounding the back. This protects the back from injury.
- Engage your abdominals. It helps with balance and supports the back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Goblet Squat
Goblet squats strengthen the gastrocnemius and soleus, as well as the quadriceps, glutes, and hamstrings. Like the lunge, the quadriceps, hamstrings, and glutes are the main movers in goblet squats. The calf muscles produce force to help drive the body upwards from the squat position.
Dumbbell goblet squats improve hip and ankle mobility, which can reduce the risk of back pain and injury. Good mobility can also improve exercise technique and strength development.
For more exercises that can reduce back pain, read about the benefits of leg raises.
How To Do
- Stand with feet shoulder-width apart. Point the feet outwards at a 45-degree angle.
- Hold the head of one dumbbell with both hands at chest height.
- Hinge backward from the hips and lower the glutes.
- Squat until your elbows touch your knees.
- Press into the heels as you straighten the legs.
- Return to a fully upright position.
- Repeat to achieve the desired number of reps.
Tips
- Keep the upper body lifted. Don’t lean forward more than necessary. Good posture protects the back and improves mobility.
- Your kneecaps and toes should point in the same direction. Avoid letting the knees cave inward, as this strains the inner knee joint.
- Line up the knee above the ankle. Don’t let the knees move forward over the toes, as this prevents knee strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Jumping Squat
Dumbbell jumping squats are another multi-joint exercise. In a squat, the quadriceps both flex the hip and extend the knee. The hamstrings perform knee flexion and work with the glutes to extend the hip.
In a regular squat, the gastrocnemius has an activation rate of 21.42% of peak contraction. This gives us an idea of activation in a jumping squat. Jumping further activates the calf muscles and may increase the muscle activation rate.
Dumbbell jumping squats are well-suited to those doing plyometrics or sports that need explosive power. They build strength and power, improve balance, and burn more calories. These types of plyometric exercises can increase muscle, lower-body power production, and agility.
How To Do
- Stand with the feet parallel and hip-width apart.
- Keep your arms at your sides with one dumbbell in each hand. Palms face inward.
- Sit the glutes back as if sitting in a chair.
- Lower the glutes to about knee height. The knees should have about a 90-degree bend.
- Press firmly into the feet. Push off the floor explosively as you extend your legs.
- The feet lift slightly off the floor as you straighten out of the squat.
- Repeat the sequence to reach the targeted number of reps.
Tips
- Maintain good posture in the upper body. Don’t round the shoulders or hinge forward more than necessary.
- Engage the abdominals. This will help with power production and back protection.
- Land from the jump with soft knees. Keep them slightly bent to protect the joints from impact.
- Keep the knees over the ankles. This avoids knee strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Best Dumbbell Calf Workout
Try this dumbbell calf workout to get the most out of your calf routine. It combines the benefits of unilateral training, multi-joint exercises, and explosive force all in one effective workout.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Lunge | 2–4 x 8–15 | 30–60 seconds |
| Dumbbell Standing Single-Leg Calf Raise | 2–4 x 8–15 | 30–60 seconds |
| Dumbbell Goblet Squat | 2–4 x 8–15 | 30–60 seconds |
| Dumbell Seated Calf Raise | 2–4 x 8–15 | 30–60 seconds |
| Dumbell Jumping Squat | 1–3 x 1–5 | 60 seconds |
Anatomy Of The Calf
The collective group of calf muscles is called the triceps surae. It is made up of the gastrocnemius, soleus, and plantaris. The soleus and gastrocnemius are the prime movers of this muscle group.
The plantaris is a very thin muscle that doesn’t move any joints but assists with balance. It has a sensory function that helps the calf muscles understand the movement and position of the body.
The gastrocnemius is the larger outer muscle of the group. It runs along the back of the lower leg from just above the knee joint to the heel. Because it crosses the knee joint, the gastrocnemius functions as a knee flexor (bending the knee).
It also works with the soleus to execute plantarflexion of the ankle. This action occurs when the toes angle downward, and the heel moves upward. The gastrocnemius can generate propulsive force and is important to explosive actions like running and jumping.
The soleus is the smaller muscle beneath the gastrocnemius in the lower leg. It connects below the knee joint, so it doesn’t contribute to knee bending. Along with the gastrocnemius, it inserts on the heel through the Achilles tendon.
This muscle’s main purpose is ankle plantarflexion and stabilization of the ankle. The soleus
Benefits Of Dumbbell Calf Exercises
Here are a few reasons to consider adding dumbbell calf exercises to your program.
Hypertrophy
Progressively overloading the calf muscles with dumbbell calf exercises builds up muscle mass. Those seeking a defined and muscular aesthetic can build up the calf with targeted exercises.
The gastrocnemius, the outer layer of muscle in the calf, gives the lower leg a sculpted look.
To achieve strength and symmetry, it is important to create hypertrophy in all major muscle groups. You want to avoid having large thighs and narrow, underdeveloped calves. Building up the quadriceps and hamstrings balances the appearance of the legs by adding muscle mass to the calves.
Ankle Stability
Good ankle stability reduces the risk of injuries and falling. Strengthening the calf muscles, especially the soleus, with dumbbell calf exercises stabilizes the ankle.
We require ankle stability for everyday movements and athletic activities. It helps us walk without rolling our ankles, especially over uneven surfaces. This makes calf strength and ankle stability particularly important for hikers and trail runners.
Strong ankle stabilizers prevent injury in sports that require jumping or agility. Calf exercises can aid in activities ranging from soccer and basketball to dance.
Propulsive Power
The calf muscles help the body push off from the ground and generate propulsive force. Increasing strength and power in the calves can help if you want to jump higher or run faster.
Propulsion ranges in intensity. At one end, it propels us to walk; at the other, it drives explosive jumps. Dumbbell calf exercises boost calf power, improving walking, running, or sprinting speeds.
They can increase jump height, which is useful to basketball players and high jumpers. The ability to generate force can also level up plyometric workouts. No matter your activity, better propulsive power can enhance your performance.
Training Tips To Keep In Mind
To get the most out of your dumbbell calf exercises, here are some tips to remember:
- If you are new to calf exercises, progressively build up your load over time. Start with bodyweight versions of the moves. Once your body has adapted, add light dumbbells. Increase the weight as your calves get stronger. This progression reduces the risk of strain and injury.
- Focus on alignment to maximize results while avoiding injury. The ankles and knees tend to sway outward or inward during lower body actions. Always keep the kneecap, shin bone, and toes in a straight line.
- Press firmly into the heels during upward motions. This maximizes muscle engagement along the backside of the body and generates more force.
- Squeeze the target muscle group in the concentric lifting phase of the exercise. This enhances muscle activation and gets more out of the move.
- Balance your dumbbell calf exercises by working the other major muscle groups in the lower body. Equalizing strength in the lower body prevents imbalances and reduces the
- risk of injury.
Conclusion
The calf muscles are essential in stability, balance, and propulsion. Strengthening and conditioning the soleus and gastrocnemius benefits a range of activities. This includes improved balance and ankle stability for daily life and power for explosive sports.
Dumbbell calf exercises lend themselves well to any fitness routine. Adding calf exercises to your routine will create a well-rounded program. They can contribute to equalized strength and definition in the lower body.
Frequently Asked Questions
Yes, dumbbells are an excellent addition to calf exercises. Holding dumbbells during exercises like calf raises or squats forces the calf muscles to work harder, improving strength and hypertrophy.
Once your calf muscles have adapted to body-weight calf raises, adding dumbbells progresses the exercise. Progressively overloading the calf muscles by using dumbbells improves strength and definition.
Absolutely. Calf raises are part of a well-rounded strength training program. Strong calves contribute to overall lower body strength. This move also improves balance and ankle stability, making it a valuable exercise.
No, calf raises build muscle mass in the calf. This exercise can sculpt and create hypertrophy in the calf muscles.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Reynolds, R.F., Smith, C.P., Yang, R., Griffin, R., Dunn, A. and McAllister, C. (2020). Effects of calf muscle conditioning upon ankle proprioception. PLOS ONE, [online] 15(8), p.e0236731. doi:https://doi.org/10.1371/journal.pone.0236731.
- Nugroho, R.S., None Khairuddin and W Welis (2020). The Effect of Calf Raise to Leg Muscle Power for Beginner of Athletic Athlete in Pekanbaru. Proceedings of the 1st Progress in Social Science, Humanities and Education Research Symposium (PSSHERS 2019). [online] doi:https://doi.org/10.2991/assehr.k.200824.194.
- Kinoshita, M., Maeo, S., Kobayashi, Y., Eihara, Y., Ono, M., Sato, M., Sugiyama, T., Kanehisa, H. and Isaka, T. (2023). Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Frontiers in Physiology, [online] 14. doi:https://doi.org/10.3389/fphys.2023.1272106.
- Gentil, P., Souza, D., Santana, M., Alves, R.R., Campos, M.H., Pinto, R. and Bottaro, M. (2020). Multi- and Single-Joint Resistance Exercises Promote Similar Plantar Flexor Activation in Resistance Trained Men. International Journal of Environmental Research and Public Health, [online] 17(24), pp.9487–9487. doi:https://doi.org/10.3390/ijerph17249487.
- Bohm, S., Mersmann, F., Santuz, A. and Arampatzis, A. (2021). Enthalpy efficiency of the soleus muscle contributes to improvements in running economy. Proceedings of the Royal Society B: Biological Sciences, [online] 288(1943), p.20202784. doi:https://doi.org/10.1098/rspb.2020.2784.
- Hébert-Losier, K., Te Manawa Ngawhika, Balsalobre-Fernandez, C. and O’Neill, S. (2023). Calf muscle abilities are related to sprint performance in male Rugby Union players. Physical Therapy in Sport, [online] 64, pp.117–122. doi:https://doi.org/10.1016/j.ptsp.2023.09.001.
- Al Attar, W.S.A., Khaledi, E.H., Bakhsh, J.M., Faude, O., Ghulam, H. and Sanders, R.H. (2022). Injury prevention programs that include balance training exercises reduce ankle injury rates among soccer players: a systematic review. Journal of Physiotherapy, [online] 68(3), pp.165–173. doi:https://doi.org/10.1016/j.jphys.2022.05.019.
- Liao, K.-F., Nassis, G., Bishop, C., Yang, W., Bian, C. and Li, Y.-M. (2021). Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of Sport, [online] 39(3), pp.485–497. doi:https://doi.org/10.5114/biolsport.2022.107024.
- La, V., Evangelista, A.L., Novaes, J.S., Grigoletto, S. and Behm, D.G. (2017). ‘You’re Only as Strong as Your Weakest Link’: A Current Opinion about the Concepts and Characteristics of Functional Training. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.00643.
- Ju, T., Choi, W., Yang, Y. and Lee, S. (2015). Effects of Hip Mobilization on Pain and Function for Chronic Low Back Pain Individuals with Limited Range of Hip Joint Motion. Indian Journal of Science and Technology, [online] 8(26). doi:https://doi.org/10.17485/ijst/2015/v8i26/80867.
- Bae, C.-H., Jeong, Y.-W. and Lee, J.-H. (2015). Analysis of muscle activations in lower extremities muscles at various angles of ankle flexion using wedges during static squat exercise. Journal of Physical Therapy Science, [online] 27(9), pp.2853–2855. doi:https://doi.org/10.1589/jpts.27.2853.
- Huang, H., Huang, W.-Y. and Wu, C.-E. (2023). The Effect of Plyometric Training on the Speed, Agility, and Explosive Strength Performance in Elite Athletes. Applied Sciences, [online] 13(6), pp.3605–3605. doi:https://doi.org/10.3390/app13063605.
- Binstead, J.T., Munjal, A. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Calf. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK459362/.
- Josip Vlaic, Josipovic, M., Bohacek, I. and Jelic, M. (2019). The plantaris muscle: too important to be forgotten. A review of evolution, anatomy, clinical implications and biomechanical properties. The Journal of Sports Medicine and Physical Fitness, [online] 59(5). doi:https://doi.org/10.23736/s0022-4707.18.08816-3.
- Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Gastrocnemius Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK532946/.
- Plotkin, D., Coleman, M., Every, D.V., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Maritz, C.A. and Silbernagel, K.G. (2015). A Prospective Cohort Study on the Effect of a Balance Training Program, Including Calf Muscle Strengthening, in Community-Dwelling Older Adults. Journal of Geriatric Physical Therapy, [online] 39(3), pp.125–131. doi:https://doi.org/10.1519/jpt.0000000000000059.
- Ellis, R.G., Sumner, B.J. and Kram, R. (2014). Muscle contributions to propulsion and braking during walking and running: Insight from external force perturbations. Gait & Posture, [online] 40(4), pp.594–599. doi:https://doi.org/10.1016/j.gaitpost.2014.07.002.
- Kadlubowski, B., Keiner, M., Wirth, K. and Csapo, R. (2024). Association between Sprint and Jump Performance and Maximum Strength in Standing Calf Raise or Squat in Elite Youth Soccer Players. Sports, [online] 12(4), pp.87–87. doi:https://doi.org/10.3390/sports12040087.
About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
0 Comments