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Calves · Dumbbell · Intermediate

How to do Dumbbell Seated One Leg Calf Raise - Palm Up

The dumbbell seated one leg calf raise - palm up is an isolation exercise targeting the calf muscles, performed while seated with a dumbbell placed on the thigh. It helps build strength and muscle endurance in the calves, with some secondary activation of the hamstrings and glutes.

Dumbbell Seated One Leg Calf Raise - Palm Up demonstration
Primary muscle
Calves
Also works
Hamstrings and Glutes
Equipment
Dumbbell
Level
Intermediate
Category
Legs

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

  1. Sit on a bench or chair with your back straight and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
  3. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
  4. Raise your heel as high as possible by pushing through the ball of your foot.
  5. Pause for a moment at the top, then slowly lower your heel back down.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

Muscles worked

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

Track Dumbbell Seated One Leg Calf Raise - Palm Up in SPLYT

Dumbbell Seated One Leg Calf Raise - Palm Up 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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