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Paused Single-Leg Dumbbell Calf Raise

Calves Tier B for Calves Dumbbell Isolation Push
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3sets
6-10reps /side
60srest
~3.4kcal/min

How to do it

Muscles worked

Primary
CalvesB Calves
See the full tier list · Calves

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inCalves

Calves burning, with a stretch at the bottom.

Key cue (the coach says it during the set)“Rise as high as you can, hold 1 second, lower all the way.”

Tempo · Up 1 s · hold 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Front thighsBending the knees and bouncing. Keep the legs nearly straight and pause at the bottom.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Fix your eyes on a point in front of you to help with balance.
  • Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
  • The deep stretch at the bottom drives a lot of the growth — do not skip it.
  • Use the support for balance only, not to pull yourself up.

Common mistakes

  • Bouncing at the bottom instead of pausing in the stretch.
  • Rolling onto the outside edges of the feet.

Breathing

Exhale as you rise, inhale as you lower.

Equipment needed

Dumbbell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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