Dumbbell Seated One-Leg Calf Raise

Calves

Dumbbell Seated One-Leg Calf Raise

Dumbbell Seated One-Leg Calf Raise (Start)

Dumbbell Seated One-Leg Calf Raise (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A seated calf raise with a dumbbell resting on one knee to train the soleus muscle of the lower leg.

Strength

Primary musclesCalves

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with one foot flat on the floor or on a small block under the ball of your foot.
2Rest a dumbbell across your thigh just above the knee and hold it in place.
3Keep your other foot off the floor or crossed behind.

How to perform

1Press through the ball of your foot to lift your heel as high as you can.
2Pause and squeeze your calf at the top.
3Lower the heel slowly below the platform level if possible.
4Finish all reps, then switch legs.