Dumbbell seated calf raise
- Sit on the edge of a bench with your feet flat on the floor, resting a dumbbell vertically on top of each lower thigh just above your knees while holding the handles to keep them upright.
- Press down through the balls of your feet to raise your heels as high as possible, squeezing your lower calves (soleus) at the top.
- Slowly lower your heels back down under control until you feel a deep stretch in your calves before starting the next repetition.
Tips
- Position each dumbbell vertically on your lower thigh just above the knee and hold the handle lightly to keep it upright throughout the set.
- Raise your heels as high as your range of motion allows, then lower them until you feel a clear stretch in your calves before beginning the next rep.
- Keep your torso upright and your feet flat on the floor throughout the movement so the dumbbells stay stable on your thighs.
Common mistakes
- Letting the heels drop quickly after the top of the raise instead of lowering them under control, which cuts the stretch short at the bottom.
- Pushing through the toes rather than the balls of the feet, which reduces the height the heels can reach and shortens the range of motion.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
