Dumbbell seated calf raise

What it works

Primary muscle

Calves

Also works

Hamstrings

Equipment

Dumbbell

Movement

Legs

Type

Isolation

Logged as

Weight × reps

Suggested rest

90 seconds

How to do it

1. 1Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
2. 2Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.
3. 3Hold onto the dumbbell for stability.
4. 4Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
5. 5Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. 6Repeat for the desired number of repetitions.

What to do instead

• Donkey calf raiseBodyweight
• Standing calvesBodyweight
• Barbell seated calf raiseBarbell
• Barbell floor calf raiseBarbell
• Smith seated one leg calf raiseSmith machine
• Dumbbell seated one leg calf raiseDumbbell

Easier variations

• Donkey calf raiseBodyweight
• Standing calvesBodyweight

Harder variations

• Dumbbell seated one leg calf raise - palm upDumbbell
• Dumbbell single leg calf raiseDumbbell
• Single leg calf raise (on a dumbbell)Dumbbell
• Band single leg reverse calf raiseResistance band

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• 90/90 hip switchBodyweight
• All fours squad stretchBodyweight
• Ankle circlesBodyweight
• Aqua cyclingMachine
• Arms apart circular toe touchBodyweight