Smart Workout Diary

Dumbbell Seated Single-Leg Calf Raise

The dumbbell seated single-leg calf raise is an isolation exercise performed while seated with a dumbbell resting above one knee. It primarily targets the calves, especially the soleus, through ankle plantar flexion. Training one side at a time can help build calf strength, muscle, and side-to-side control.

Demonstration

Dumbbell Seated Single-Leg Calf Raise — demonstration 1
Dumbbell Seated Single-Leg Calf Raise — demonstration 2

Instructions

  1. Sit upright on a stable bench with both feet flat on the floor and knees bent at about 90 degrees.
  2. Place the ball of one working foot on a raised edge or weight plate so the heel can move freely; keep the other foot on the floor for balance.
  3. Rest a dumbbell securely on the lower thigh just above the working knee and hold it in place with one or both hands.
  4. Lower the heel slowly toward the floor until you feel a comfortable calf stretch, keeping the working knee bent and foot facing forward.
  5. Press through the ball of the working foot to raise the heel as high as possible, briefly squeeze the calf, then lower under control. Complete the repetitions before changing legs.
Muscle Group
Soleus
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a full, comfortable range of motion: let the heel descend under control and finish each repetition high on the ball of the foot.
  2. Keep the dumbbell stable and begin with a manageable load; do not let it press uncomfortably into the knee.
  3. Avoid bouncing at the bottom. Use a smooth tempo and keep the knee bent throughout the set.
Exercise library