Dumbbell Seated One-Leg Calf Raise
How to do the Dumbbell Seated One-Leg Calf Raise
- 1
Place a block on the floor about 12 inches from a flat bench.
- 2
Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
- 3
Now place the ball of your left foot on the block. This will be your starting position.
- 4
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
- 5
Slowly return to the starting position, stretching as far down as possible.
- 6
Repeat for your prescribed number of repetitions and then repeat with the right leg.
How to program the Dumbbell Seated One-Leg Calf Raise
Sets and reps
As an isolation movement, the Dumbbell Seated One-Leg Calf Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Seated One-Leg Calf Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Dumbbell Seated One-Leg Calf Raise into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Dumbbell Seated One-Leg Calf Raise work?
The Dumbbell Seated One-Leg Calf Raise primarily targets the Calves.
What equipment do I need for the Dumbbell Seated One-Leg Calf Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Seated One-Leg Calf Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
