Calf Raise - Single Seated Dumbbell

Recommendations: 2-3 Sets, 15-20 Reps, 80 Wght

Beginner Calves Strength Dumbbell Flat Bench Push Gym

Purpose: This exercise works the calf muscle, specifically the soleus (lower calf).

Benefits: This exercise is one of the few that isolate the soleus and lower calf area.

Sit on a supine (flat) bench and place the balls of your toes on a block. Your heels extend off the block. Balance a dumbbell onto your right thigh, close to your knee. Lower your heels to a negative position (heels lower than your toes). This is the starting position. With an explosive motion, raise your right knee by lifting your heel as high as you while keeping the ball of your foot on the block. Exhale during this movement. Slowly lower your heel and return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Sit on a supine (flat) bench and place the balls of your toes on a block. Your heels extend off the block. Balance a dumbbell onto your left thigh, close to your knee. Lower your heels to a negative position (heels lower than your toes). This is the starting position. With an explosive motion, raise your left knee by lifting your heel as high as you while keeping the ball of your foot on the block. Exhale during this movement. Slowly lower your heel and return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.


The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.

Step 1

Sit on a flat bench, toes on a block, dumbbell on your right thigh, heels in a negative position.

calf-raise-single-seated-dumbbell-step-0

Sit on a supine (flat) bench and place the balls of your toes on a block. Your heels extend off the block. Balance a dumbbell onto your right thigh, close to your knee. Lower your heels to a negative position (heels lower than your toes). This is the starting position.

Step 2

Start with your heels in a negative position and raise your right heel as high as they can go.

calf-raise-single-seated-dumbbell-step-1

With an explosive motion, raise your right knee by lifting your heel as high as you while keeping the ball of your foot on the block. Exhale during this movement.

Step 3

Slowly lower your heel until it is in a negative position.

calf-raise-single-seated-dumbbell-step-2

Slowly lower your heel and return to the starting position. Inhale during this movement. Sit on a supine (flat) bench and place the balls of your toes on the block. Your heels extend off the block. Balance a dumbbell on your right thigh. Lower your heels to a negative position (heels lower than your toes). Repeat as required.

Step 4

Sit on a flat bench, toes on a block, dumbbell on your left thigh, heels in a negative position.

calf-raise-single-seated-dumbbell-step-3

Sit on a supine (flat) bench and place the balls of your toes on a block. Your heels extend off the block. Balance a dumbbell onto your left thigh, close to your knee. Lower your heels to a negative position (heels lower than your toes). This is the starting position.

Step 5

Start with your heels in a negative position and raise your left heel as high as they can go.

calf-raise-single-seated-dumbbell-step-4

With an explosive motion, raise your left knee by lifting your heel as high as you while keeping the ball of your foot on the block. Exhale during this movement.

Step 6

Slowly lower your heel until it is in a negative position.

calf-raise-single-seated-dumbbell-step-5

Slowly lower your heel and return to the starting position. Inhale during this movement. Sit on the flat bench and place the balls of your toes on the block. Your heels extend off the block. Balance a dumbbell on your left thigh. Lower your heels to a negative position (heels lower than your toes). Repeat as required.