A seated calf raise with dumbbells resting on the knees and the balls of the feet on a plate or step. A simple way to train the soleus without a machine.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit on a bench with the balls of your feet on a plate or low step and knees bent at about 90 degrees. Rest a dumbbell on each thigh just above the knee, holding them in place.
Lower your heels to the floor to stretch the calves.
Press through the balls of your feet to lift your heels as high as possible.
Pause at the top.
Lower under control and repeat.
Breathing: Exhale as you rise, inhale as you lower.
Heels all the way up
Hold the dumbbells steady
Slow lowering
Using the arms to lift the dumbbells
Partial range
Dumbbells slipping off the knees
Keep hands on the dumbbells so they cannot roll off.