Dumbbell Seated One-Leg Calf Raise
Dumbbell Seated One-Leg Calf Raise is a beginner-level isolation in the strength category that primarily works the calves. It is performed with dumbbells.
How to do it
- 1Place a block on the floor about 12 inches from a flat bench.
- 2Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
- 3Now place the ball of your left foot on the block. This will be your starting position.
- 4Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
- 5Slowly return to the starting position, stretching as far down as possible.
- 6Repeat for your prescribed number of repetitions and then repeat with the right leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.