Lower Legs Exercise · Dumbbell

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Dumbbell Seated One Leg Calf Raise

Sitting changes the calf raise from a straight-leg movement into one that bends the knee, which shifts emphasis from the gastrocnemius toward the soleus underneath it. Training one leg at a time also removes the stronger leg's ability to cover for the weaker one. It's a common finisher after standing calf raises, since the soleus responds well to higher reps.

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Also known as: Db Seated One Leg Calf Raise, Dumbell Seated One Leg Calf Raise

Category

Lower Legs

Equipment

Dumbbell

Target

Calves

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Seated One Leg Calf Raise

1. Take a seat on a bench or chair, feet flat on the floor, with a dumbbell resting on your right thigh.
2. Stretch your left leg straight out in front of you, flexing that foot.
3. Rest the ball of your right foot on a raised surface, like a step or weight plate.
4. Drive your right heel upward as high as it will go, using your calf muscle.
5. Hold briefly at the top, then lower the heel back down slowly to the start.
6. Continue for your target number of reps, then switch legs.

Technique & Form Tips

Execute ankle plantarflexion by lifting the heels according to your specific standing or seated setup. Ensure your feet remain stable and aligned on the platform throughout the full ascent and descent of the movement.

Common Mistakes to Avoid

• Elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.
• Forcing the heel range: Raise and lower the heels within a range you can control rather than forcing a deep stretch or end position.
• Improper weight shift: Distribute your weight evenly across the ball of the foot rather than rolling to the outside.

How to Breathe During This Exercise

Breathe rhythmically throughout the lift.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Seated One Leg Calf Raise mainly targets your Calves, with your Hamstrings helping support the movement, along with your Glutes.

More Lower Legs Exercises

Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise on a Step Barbell · Calves Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have dumbbell? These target the same calves with different equipment.

Bodyweight Standing Calf Raise Body Weight · Calves Barbell Seated Calf Raise Barbell · Calves Cable Standing Calf Raise Cable · Calves Hack Calf Raise Sled Machine · Calves

FAQ

What muscles does the Dumbbell Seated One Leg Calf Raise work?

The Dumbbell Seated One Leg Calf Raise mainly works your calves. It also helps strengthen your hamstrings and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Seated One Leg Calf Raise?

You do the Dumbbell Seated One Leg Calf Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Seated One Leg Calf Raise?

One mistake to watch for is elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Seated One Leg Calf Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Seated One Leg Calf Raise?

The Bodyweight Standing Calf Raise trains your calves with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.