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All exercises

Dumbbell seated one leg calf raise

Beginner

Dumbbell seated one leg calf raise is a isolation dumbbell exercise for the calves, also working the hamstrings and glutes.

Trained one side at a time.

What it works

Primary muscle

Calves

Also works

HamstringsGlutes

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 right thigh.
  2. 2Extend your left leg straight out in front of you, keeping your foot flexed.
  3. 3Place the ball of your right foot on an elevated surface, such as a step or weight plate.
  4. 4Using your calf muscles, raise your right heel as high as possible.
  5. 5Pause for a moment at the top, then slowly lower your heel back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • One leg donkey calf raiseBodyweight
  • Donkey calf raiseBodyweight
  • Standing calvesBodyweight
  • Cable standing calf raiseCable
  • Hack one leg calf raiseSled
  • Dumbbell seated one leg calf raise - palm upDumbbell

Easier variations

  • Donkey calf raiseBodyweight
  • Exercise ball on the wall calf raiseDumbbell
  • Dumbbell seated calf raiseDumbbell
  • 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
Logged today · 90 seconds restDumbbell seated one leg calf raise

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