One Leg Seated Dumbbell Calf Raise Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push
  • Beginner
  • None
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Calves Exercises Diagram Target Muscle Group

One Leg Seated Dumbbell Calf Raise Instructions

  1. The one leg seated dumbbell calf raise is another good exercise for those who don't have access to a seated calf raise machine or want to even out strength in their calves.
  2. Set up by placing a step or block at the end of a flat bench.
  3. Next, grasp a dumbbell and sit on the end of the bench.
  4. Put the ball of your left foot on the edge of the step/block and rest the end of the dumbbell on your thigh close to your knee.
  5. Let your heel drop as far as possible without hitting the floor. This is the starting position.
  6. Slowly raise your heel off the floor as far as possible.
  7. Squeeze the calf and pause. Then slowly lower back to the starting position.
  8. Repeat for desired reps, and then do the same for the right leg.

Exercise Tips:

  1. Always work your weakest leg first. In most cases this is the left.
  2. Don't let the heel touch the floor at any point throughout the set.
  3. Pause and squeeze the calf muscle at the top of the movement for a count of 1-2 for added intensity.