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Dumbbell Seated One-Leg Calf Raise

Dumbbell Seated One-Leg Calf Raise is a beginner isolation dumbbell exercise that mainly works your calves.

💪 Calves🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Dumbbell Seated One-Leg Calf Raise: starting position
Starting position
Dumbbell Seated One-Leg Calf Raise: end position
End position

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.

Muscles worked

Primary: Calves

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Dumbbell Seated One-Leg Calf Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Calf PressMachine · BeginnerBarbell Seated Calf RaiseBarbell · BeginnerStanding Dumbbell Calf RaiseDumbbell · IntermediateDonkey Calf RaisesOther · IntermediateCalf Raises - With BandsBand · BeginnerStanding Calf RaiseMachine · Beginner

FAQ

What muscles does the dumbbell seated one-leg calf raise work?

It mainly works your calves.

How many sets and reps of dumbbell seated one-leg calf raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the dumbbell seated one-leg calf raise good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More calves exercises →