Single-Leg Seated Dumbbell Calf Raise

CalvesDumbbell, Bench

Targets the soleus and calf muscles one leg at a time. Sitting with your knee bent isolates the soleus muscle.

How to do it

1Sit on a bench and place the ball of one foot on a block or step with your knee bent at 90 degrees.

2Rest a dumbbell on your working thigh near the knee, holding it in place.

3Exhale and drive your heel up as high as possible by contracting your calf.

4Hold the top contraction for one second.

5Inhale as you slowly lower your heel down to a comfortable stretch.

Common mistakes

Bouncing through reps without holding the top, making the exercise less effective.

Cutting the range short and not letting the heel sink all the way down.

Using momentum, leaning your torso, or pushing off with the non-working leg.

Breathing

Exhale as you press up onto your toes; inhale as you return to the starting position.

Make it harder or easier

To make it easier, drop the dumbbell weight or use body weight only.

To make it harder, elevate your toes on a block to increase the stretch and range of motion.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.