How to do a Dumbbell Toe Walks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Toe Walks
Instructions for Proper Form
An exercise targeting the calves and enhancing lower leg stability. Holding dumbbells at your sides, you walk on your toes to engage the calf muscles. This movement improves balance, ankle stability, and strengthens the calves, making it beneficial for athletes and those looking to enhance lower body endurance.
- Grasp a dumbbell in each hand and position them at your sides.
- Contract your calves to raise your heels off the ground. Keep a slight bend in your knees.
- Walk forwards while keeping your weight on the balls of your feet.
- Maintain good posture by keeping your shoulder back, chest up and a slight bend in your knees.
- You should feel this exercise primarily in your calves.
Alternatives & Variations to Dumbbell Toe Walks
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 160 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
2. Calf Raise
75 mSCORESWAPPED 99 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
3. Single Leg Standing Calf Raise
72 mSCORESWAPPED 69 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
4. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 54 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 47 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
6. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 43 TIMESA compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.
7. Calf Press
91.6 mSCORESWAPPED 42 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
8. Seated Dumbbell One-Leg Calf Raise
58 mSCORESWAPPED 33 TIMESSeated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.
9. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 24 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
10. Seated Machine Calf Press
92.7 mSCORESWAPPED 21 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.