Calves · Dumbbell

Seated Dumbbell One-Leg Calf Raise

One calf at a time means nowhere to hide.

Seated Dumbbell One-Leg Calf Raise exercise demonstration
CalvesDumbbell

How to do it

  1. Sit on a bench with the ball of one foot on a block, heel hanging off.
  2. Rest a dumbbell on that thigh near the knee and hold it steady.
  3. Lower the heel below the block for a full stretch.
  4. Press up onto your toes as high as you can.
  5. Squeeze at the top, lower slowly, then switch legs.

The one cue that matters

⚡

Keep the dumbbell over your knee and move only the ankle through its full range.

Muscles worked

The Seated Dumbbell One-Leg Calf Raise isolates the Calves — no passengers. That makes it a clean tool for adding targeted calves volume without extra fatigue.

FAQ

What muscles does the Seated Dumbbell One-Leg Calf Raise work?

The Seated Dumbbell One-Leg Calf Raise primarily works the Calves.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

Related exercises

Seated Dumbbell Calf Raise
Seated Dumbbell Calf Raise
Calves · Dumbbell
›
Dumbbell Toe Walks
Dumbbell Toe Walks
Calves · Dumbbell
›
Dumbbell Calf Raise to High Pull
Dumbbell Calf Raise to High Pull
Calves · Dumbbell
›
Dumbbell Calf Raise to Shrug
Dumbbell Calf Raise to Shrug
Calves · Dumbbell
›
Standing Dumbbell Calf Raise
Standing Dumbbell Calf Raise
Calves · Dumbbell
›
All 41 calves exercises →
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.