Dumbbell Seated One-Leg Calf Raise

Also called seated calf raise, single leg seated calf raise and dumbbell calf raise.

Works

Calves

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Place a block on the floor about 12 inches from a flat bench.

1. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
2. Now place the ball of your left foot on the block. This will be your starting position.
3. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
4. Slowly return to the starting position, stretching as far down as possible.
5. Repeat for your prescribed number of repetitions and then repeat with the right leg.

Cues

• Ball of the foot on the block.
• Dumbbell just above the knee.
• Rise high, hold 1 second.
• Lower for a full stretch.

Common mistakes

• Bouncing at the bottom.
• Short range of motion.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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