Single-Leg Dumbbell Calf Raise tutorial
The seated single-leg dumbbell calf raise targets the calves one leg at a time. Because the knee is bent, the emphasis shifts to the soleus muscle.
How to perform
- Sit on a bench and place a plate or low step on the floor in front of you.
- Hold a dumbbell on the thigh of that leg just above the knee.
- Put the ball of that foot on the step with your heel free.
- Raise your heel as high as possible and squeeze the calf.
- Pause for one second.
- Lower slowly into a full stretch, then switch legs.
Breathing: Exhale as you lift and inhale as you lower.
Key tips
- Hold the dumbbell firmly so it does not slide.
- Control the lowering phase.
- Start light and use the full range of motion.
Common mistakes
- Fast, bouncy reps.
- Cutting the range short.
- Placing the dumbbell on the knee instead of the thigh.
Safety: Use a weight you can lift with control. Go lighter if you feel any knee discomfort.
CalvesPrimary muscle
DumbbellEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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