Dumbbell Seated One Leg Calf Raise

Dumbbell Seated One Leg Calf Raise

The Dumbbell Seated One Leg Calf Raise is an excellent exercise that specifically targets the calf muscles, particularly the gastrocnemius and soleus. This exercise can be performed both at home and in the gym, making it convenient for those with limited access to equipment. To perform the Dumbbell Seated One Leg Calf Raise, you will need a dumbbell and a flat bench or chair. Begin by sitting on the edge of the bench or chair with your feet flat on the floor and the dumbbell resting on your thighs. One leg should be bent and crossed over the other leg, ensuring that the dumbbell is resting securely on the upper thighs. Engage your core muscles and maintain a straight back throughout the movement. Slowly raise your heel off the ground, pushing through the ball of your foot until you feel a contraction in your calf muscles. Hold the contraction for a brief moment before slowly lowering your heel back down to the starting position. By performing the Dumbbell Seated One Leg Calf Raise, you can strengthen and sculpt your calf muscles, improving their overall appearance and function. Additionally, this exercise can also enhance your balance and stability. Aim for 2-3 sets of 10-12 repetitions on each leg, gradually increasing the weight of the dumbbell as you progress. Remember to maintain proper form and avoid using momentum to ensure optimal results. Incorporating the Dumbbell Seated One Leg Calf Raise into your workout routine can help you achieve strong and defined calf muscles, which can benefit various physical activities such as running, jumping, and walking. As with any exercise, it's important to listen to your body and make modifications as needed. Enjoy the burn and watch those calves grow!


  • Sit on a flat bench with a dumbbell resting on your left thigh.
  • Place the ball of your left foot on an elevated surface, such as a step or a block.
  • Press your left foot down and raise your left heel as high as possible.
  • Hold the contraction at the top for a brief moment and then slowly lower your heel back down.
  • Repeat for the desired number of repetitions and then switch legs.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Adjust the weight of the dumbbell to challenge your calf muscles without compromising form.
  • Control the movement both on the way up and the way down for maximum benefits.
  • Keep your focus on the working calf muscle to enhance mind-muscle connection.
  • Ensure that your seated position allows for a full range of motion for the calf muscles.
  • Breathe deeply and exhale as you lift your heel.
  • Gradually increase the weight or resistance over time to continue challenging your calf muscles and promote progress.
  • Warm up your calf muscles with dynamic stretches and light cardio before performing the exercise.
  • Allow for proper recovery by including rest days in your workout routine.


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