Dumbbell Seated One Leg Calf Raise

How to perform it

Step-by-step instructions

1. 01Sit near the edge of a bench, place the ball of one foot on a calf block, and bend that knee to about 90 degrees.
2. 02Rest one dumbbell securely across the lower thigh just above the working knee and hold it steady with your hand.
3. 03Lower the heel beneath the block through a controlled calf stretch while the ball of the foot stays planted.
4. 04Press through the ball of the foot to raise the heel as high as possible without rolling the ankle outward.
5. 05Pause, lower slowly, complete the set, and switch legs.