Dumbbell Seated Calf Raise
Sitting on a bench with the balls of the feet on a plate or step and dumbbells resting on the knees, lift the heels as high as they go. The bent knee puts the soleus in charge, without needing a machine.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Starting position
Sit on a bench with knees bent at 90°, the balls of your feet on a weight plate or low step and a dumbbell standing on each knee, held in place by your hands.
Let the heels drop below the toes for a stretch.
Push through the balls of the feet to lift the heels as high as possible.
Hold the top for a second.
Lower slowly back into the stretch.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Full stretch, full squeeze
Pause at the top
Push through the big toe
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.