Kysero
Try for free

Calves · Intermediate

Dumbbell Seated One Leg Calf Raise

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the calves.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

Calves

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Dumbbell Calf RaiseRelated variationSeated Calf Raise MachineRelated variationSingle-Leg Calf Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder