Standing Dumbbell Calf Raise


Important for stability, posture and mobility, our calf muscles can also be a source of pain when they cramp or feel tight. Sitting down a lot or not moving much can be a major source of tightened calf muscles, and exercising them regularly can help allay such problems, as well as keeping your legs in great shape. The low-intensity exercise of calf raises is simple but is an excellent way to strengthen and tone your calf muscles, when done regularly.


  1. Stand up straight, grasping a dumbbell in each hand.
  2. Position your feet hip-width apart. 
  3. Slowly raise your heels until you're on your tiptoes. Balance your body weight on the balls of your feet.
  4. Pause for a minute, then slowly lower yourself. Repeat.


  1. The benefits of these exercises are increased strength and flexibility in your calves.
  2. Potential injuries to your Achilles Tendon may be incurred if this exercise is performed incorrectly. Be particularly careful injuring this tendon may cause you lifelong problems.
  3. Calf raise can be executed with both legs or one leg at a time.
  4. Balance may become a difficulty with free-standing calf raises, especially with one-legged variations. Due to this, it is common to hang on to something or lean the hand against a wall for stability.


  1. Do not jerk the body, keep the movements slow and fluid.
  2. Do not bend the knee or swing the body.


Target Muscles


Additional Muscles