Single Leg Dumbbell Calf Raise
A single-leg dumbbell calf raise is a standing heel raise performed on one leg while holding a dumbbell. It trains plantar flexion under external load.
How to perform it
Stand on one leg while holding a dumbbell and use a stable support for balance. Raise the heel, pause briefly if useful, then lower it under control. ACE describes the single-leg version as lifting one foot and performing the standing calf raise on the other leg. A step can increase the available ankle range, but a mandatory three-second lowering phase or one-second pause is a coaching choice rather than a universal rule.
What the evidence supports
The gastrocnemius and soleus plantar-flex the ankle. Calf-raise studies show that training can change calf muscle size and force-related outcomes, but the results depend on the studied population and programme. One eight-week study in young women compared machine calf raises at different ranges of motion; it did not test dumbbells, HYROX® performance, injury risk or correction of left-right imbalances.
OpenStax · Lower-limb muscles · Kassiano et al. 2023 · Calf-raise range of motion
HYROX® context and programming
HYROX® Singles includes about 8 km of running and a 100 m Sandbag Lunge, but the rulebook does not prescribe calf raises as preparation. Use this exercise as an optional strength movement. Select load, range, repetitions and frequency for your goal and current capacity; the cited evidence does not establish 8–12 kg progressing to 15–25 kg, 3 × 12–20 per leg, or two to three weekly sessions as universal HYROX® requirements.
HYROX® Singles 2026/27 · ACSM · 2026 resistance-training guidance
FAQ
How heavy should the dumbbell be?
Choose a load that lets you complete the intended movement with control. Reduce it if balance or the chosen range breaks down. There is no research-backed universal starting weight for HYROX® athletes.
ACSM · 2026 resistance-training guidance
Does one-leg training correct calf imbalances?
It lets you train and compare the sides separately. That does not guarantee that an observed difference is clinically important or that this exercise alone will remove it, improve running economy or prevent injury.
Kassiano et al. 2023 · Calf-raise range of motion
Balance your calf strength for HYROX® running with Repz - training tools for hybrid race athletes.
Was this helpful?