Single-Leg Seated Dumbbell Calf Raise
A seated calf raise done one leg at a time with a dumbbell on the working knee and the ball of the foot on a block. Isolates each soleus with more load per leg than the two-leg version.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 12–20 per leg
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench with the ball of one foot on a block or plate, knee bent to 90 degrees, and a dumbbell resting on that thigh just above the knee. Rest the other foot flat on the floor.
Let your heel drop below the block to stretch the calf.
Press through the ball of the foot to lift the heel as high as possible.
Hold the top for a second.
Lower slowly; finish the set, then switch legs.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Full stretch at the bottom
Hold the dumbbell still
Big toe drives up
Common mistakes
Lifting the dumbbell with the arms
Cutting the stretch short
Rolling onto the little toe
Safety notes
Keep a hand on the dumbbell so it can't roll off the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.