Setup and loading
Dumbbell on your thigh near the knee.
How to do the seated single-leg dumbbell calf raise step by step
- Sit with the ball of one foot on a block and the dumbbell on your thigh.
- Raise your heel as high as possible.
- Lower slowly and switch legs.
Form cues
- Pause at the top
- Stretch at the bottom
Common mistakes
- Short range of motion
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
Standing Calf Raise
Calves (gastrocnemius & soleus)
Barbell Seated Calf Raise
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Leg Press Calf Press
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Banded Calf Raise
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Seated Calf Raise Machine
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Smith Machine Calf Raise
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Standing Barbell Calf Raise
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Balance Board
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