Seated Calf Raise Single-Leg (Dumbbell)

A single-leg variation of seated calf raises that develops unilateral calf strength and addresses strength imbalances using a dumbbell for resistance.

Instructions

1. Place a block about 12 inches from a flat bench. Sit on the bench with proper posture, feet flat on the ground.
2. Place a dumbbell on your upper left thigh, approximately 3 inches above your knee.
3. Place the ball of your left foot on the block, keeping your heel on the floor. This is your starting position.
4. Raise your toes as high as possible by contracting your left calf muscle while exhaling.
5. Hold the contraction briefly at the top.
6. Slowly lower your toes back to the starting position, stretching the calf.
7. Complete all repetitions on the left leg, then repeat with the right leg and dumbbell.

Tips

• Keep the dumbbell stable on your thigh throughout the movement.
• Perform the movement through a full range of motion for maximum muscle development.
• Move slowly and controlled to emphasize the calf muscle.
• Single-leg training is excellent for addressing strength imbalances and improving stability.
• Increase difficulty by using a heavier dumbbell or a higher platform for the foot.
• Maintain proper posture throughout; avoid leaning backward.