Dumbbell Seated One Leg Calf Raise
Also known as: seated dumbbell one leg calf raise
Dumbbell Seated One Leg Calf Raise earns a place on leg day, and independent dumbbell loading keeps the focus on muscle you built on purpose.
How to do Dumbbell Seated One Leg Calf Raise
- Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
- Extend your left leg straight out in front of you, keeping your foot flexed.
- Place the ball of your right foot on an elevated surface, such as a step or weight plate.
- Using your calf muscles, raise your right heel as high as possible.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Dumbbell Seated One Leg Calf Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Seated One Leg Calf Raise Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell Seated One Leg Calf Raise
Swap Dumbbell Seated One Leg Calf Raise For
Dumbbell Seated One Leg Calf Raise — Frequently Asked Questions
How do you do the Dumbbell Seated One Leg Calf Raise?
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. Extend your left leg straight out in front of you, keeping your foot flexed. Place the ball of your right foot on an elevated surface, such as a step or weight plate. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated One Leg Calf Raise work?
The Dumbbell Seated One Leg Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated One Leg Calf Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated One Leg Calf Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Seated One Leg Calf Raise?
Try the Barbell Seated Calf Raise, Weighted Donkey Calf Raise or the Sled Forward Angled Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated One Leg Calf Raise the same as the seated dumbbell one leg calf raise?
Yes. The Dumbbell Seated One Leg Calf Raise is also commonly called the seated dumbbell one leg calf raise. Different gyms and training programs label it differently, but "seated dumbbell one leg calf raise" refer to this same movement.
