Dumbbell Seated One-Leg Calf Raise

A beginner strength exercise for the calves, done with a dumbbell.

Dumbbell Seated One-Leg Calf Raise: finishing position

Main muscles: Calves
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Dumbbell Seated One-Leg Calf Raise

Place a block on the floor about 12 inches from a flat bench.
Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
Now place the ball of your left foot on the block. This will be your starting position.
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
Slowly return to the starting position, stretching as far down as possible.
Repeat for your prescribed number of repetitions and then repeat with the right leg.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Seated One-Leg Calf Raise

Questions

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

Mainly the calves.

Is the Dumbbell Seated One-Leg Calf Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Seated One-Leg Calf Raise?

Good alternatives that train the calves: Calf Raise On A Dumbbell, Standing Dumbbell Calf Raise, Barbell Seated Calf Raise or Calf Press.

How many sets and reps of the Dumbbell Seated One-Leg Calf Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).