Dumbbell Seated One Leg Calf Raise
Description
The dumbbell seated one-leg calf raise performs seated calf raises one leg at a time with a dumbbell placed on the working thigh. The seated position with bent knees emphasizes the soleus, and the unilateral approach exposes left-right calf imbalances.
Muscle Group
Equipment Required
Dumbbell Seated One Leg Calf Raise Instructions
- Sit on a bench. Place your right foot on a step plate or block, ball of foot on the edge, heel hanging.
- Place a dumbbell on your right thigh, just above your knee. Hold it with your right hand.
- Left foot flat on the floor (non-working leg).
- Lower your right heel for a full calf stretch.
- Press through the ball of your foot to raise your heel as high as possible.
- Squeeze your right calf at the top.
- Lower under control.
- Complete reps, then switch legs. Aim for 15 to 20 reps per side.
Dumbbell Seated One Leg Calf Raise Form & Visual
Dumbbell Seated One Leg Calf Raise Benefits
- Targets the soleus specifically (seated position)
- Unilateral exposes imbalances
- Easy to load progressively
- No machine needed
- Builds lower calf thickness
- Reveals single-leg weakness
Dumbbell Seated One Leg Calf Raise Muscles Worked
- Soleus (primary)
- Gastrocnemius (reduced in seated)
- Achilles tendon
Dumbbell Seated One Leg Calf Raise Variations & Alternatives
- Weighted Seated Calf Raise (bilateral)
- Lever Seated Calf Raise
- DB Single-Leg Calf Raise (standing)
- Barbell Seated Calf Raise
- Single-Leg Machine Calf Raise
