Single Arm Dumbbell Suitcase Hand Assisted Ipsilateral Foot Elevated Single Leg Calf Raise

Instructions for proper form

1. Begin by standing on one leg with the opposite foot elevated on a stable surface. Ensure your elevated foot’s toes are pointing down to create a slight incline. 2. Hold a dumbbell in the working arm, letting it hang by your side in a suitcase grip. 3. Engage your core to maintain balance. 4. Slowly raise your heel off the ground by pushing through the ball of your foot, lifting your body upwards. 5. Avoid using momentum; the movement should be controlled. 6. Hold the contraction at the top for a moment, then lower your heel back to the ground. 7. Repeat for the desired number of repetitions before switching to the other leg.

Common mistakes to avoid

Avoid leaning excessively to one side, maintain a straight posture. Ensure you don’t lock your knee during the movement. Don’t rush through the repetitions, it should be a controlled movement. Make sure that your elevated foot remains stable.

Benefits

Specific benefits of the exercise

Targets and strengthens the gastrocnemius muscle of the calves while improving balance and stability through unilateral training.

Expected results and timeframe

With consistent training, visible improvement in calf muscle definition and strength may be seen in 4 to 6 weeks, depending on frequency and intensity..

Who this exercise is best for

This exercise is especially beneficial for novice trainers looking to develop lower leg strength, runners wanting to improve calf endurance, and individuals working on balance and coordination.

Scientific studies supporting its effectiveness

Research indicates that isolated ankle training enhances muscle activation in the calves, leading to improved strength and hypertrophy, particularly when combined with resistance training (Zatsiorsky & Kraemer, 2006).

Variations

Beginner modifications

Perform the exercise without weights to master balance first, or do the calf raise on both feet initially before progressing to single-leg.

Advanced progressions

To add difficulty, increase the weight of the dumbbell or perform the exercise on an unstable surface (like a BOSU ball) to further engage stabilizing muscles.

Integrations

Complementary exercises

Complement this exercise with squats, lunges, or deadlifts to strengthen the entire lower body.

Super set recommendations

Pair with standing calf raises or leg press for an effective calf-focused superset.

Sample workout routines

1. Warm-up: 5-10 minutes light cardio 2. Single Arm Dumbbell Suitcase Hand Assisted Ipsilateral Foot Elevated Single Leg Calf Raise 3. Standing Calf Raises 4. Squats or Deadlifts 5. Cool down with stretches.

Exercise combinations

Combining with exercises targeting other lower body muscles, such as glute bridges or step-ups, can create a balanced leg workout.

Best time to do this exercise in your workout

Best performed towards the end of a lower body workout, helping to isolate and fatigue the calf muscles after compound movements.