Calves exercise · dumbbell
Dumbbell Seated One Leg Calf Raise
The dumbbell seated one leg calf raise is a dumbbell exercise that targets the calves, with the hamstrings and glutes assisting.
How to do the dumbbell seated one leg calf raise
- Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
- Extend your left leg straight out in front of you, keeping your foot flexed.
- Place the ball of your right foot on an elevated surface, such as a step or weight plate.
- Using your calf muscles, raise your right heel as high as possible.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every dumbbell exercise.
