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Dumbbell Seated One-Leg Calf Raise

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Calves. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Calves

How to perform Dumbbell Seated One-Leg Calf Raise

  1. Step 1. Place a block on the floor about 12 inches from a flat bench.
  2. Step 2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
  3. Step 3. Now place the ball of your left foot on the block. This will be your starting position.
  4. Step 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. Step 5. Slowly return to the starting position, stretching as far down as possible.
  6. Step 6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

Sample sets & reps for Dumbbell Seated One-Leg Calf Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Calves exercises

  • Ankle Circles — stretch
  • Anterior Tibialis-SMR — stretch
  • Balance Board — other
  • Barbell Seated Calf Raise — barbell
  • Calf Press — machine

See all Calves exercises →

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