How to do Dumbbell Seated One-Leg Calf Raise

Dumbbell Seated One-Leg Calf Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit on a bench with the ball of one foot on a block or plate
2. Rest a dumbbell on that leg's knee
3. Let the heel sink as low as possible
4. Drive through the ball of the foot to lift the heel as high as you can
5. Squeeze for one second at the top; finish the reps, then switch legs

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Calf Raise (Machine), Seated Calf Raise, Standing Calf Raise (Smith Machine)

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır