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Calves · Dumbbell · Beginner

How to do Dumbbell Seated One Leg Calf Raise

The dumbbell seated one leg calf raise is an isolation exercise targeting the calf muscles, performed while seated with a dumbbell placed on the working thigh. It helps build strength and muscle in the calves, with some engagement of the hamstrings and glutes for stabilization.

Dumbbell Seated One Leg Calf Raise demonstration
Primary muscle
Calves
Also works
Hamstrings and Glutes
Equipment
Dumbbell
Level
Beginner
Category
Legs

How to do Dumbbell Seated One Leg Calf Raise, step by step

  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
  2. Extend your left leg straight out in front of you, keeping your foot flexed.
  3. Place the ball of your right foot on an elevated surface, such as a step or weight plate.
  4. Using your calf muscles, raise your right heel as high as possible.
  5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Muscles worked

Dumbbell Seated One Leg Calf Raise works your calves as the main mover, with help from your hamstrings and glutes.

Track Dumbbell Seated One Leg Calf Raise in SPLYT

Dumbbell Seated One Leg Calf Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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