Dumbbell Seated One-Leg Calf Raise
Dumbbell Seated One-Leg Calf Raise is a strength – resistance exercise exercise involving Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Soleus
- Secondary muscles
- Gastrocnemius, Plantar foot muscles
- Exercise type
- Strength – resistance exercise
Exercise technique
- Step
Place a small nonslip block in front of the bench.
- Working foot
Place your forefoot on the block with your heel unsupported.
- Dumbbell
Place the weight on your thigh just above the kneecap.
- Hand support
Stabilize the dumbbell enough to prevent sliding.
- Raise
Lift that heel to raise the dumbbell.
- Top pause
Maintain your knee angle and pause briefly.
- Return
Slowly lower your heel, then change the setup for the other leg.
Key technique points
- Do not place the dumbbell on your kneecap.
- Do not push with the other foot for assistance.
- Do not lighten the load with your hand.
- Watch the heel rise.
- Keep your knee from tipping sideways.
- Maintain forefoot contact on the block.
Common mistakes
Lifting the toes
Ankle dorsiflexion replaces the calf raise.
Pulling with the hand
Dumbbell resistance is reduced.
Tilting the knee sideways
The ankle’s raising axis changes.
Placing the load on the kneecap
Pressure intended for the thigh shifts toward the joint.
Hard descent
Control is lost at the bottom.
Assisting with the free foot
The unilateral loading changes.
Frequently asked questions
Dumbbell Seated One-Leg Calf Raise: why is “Lifting the toes” a mistake?
Ankle dorsiflexion replaces the calf raise.
Dumbbell Seated One-Leg Calf Raise: why is “Pulling with the hand” a mistake?
Dumbbell resistance is reduced.
Dumbbell Seated One-Leg Calf Raise: why is “Tilting the knee sideways” a mistake?
The ankle’s raising axis changes.
Dumbbell Seated One-Leg Calf Raise: why is “Placing the load on the kneecap” a mistake?
Pressure intended for the thigh shifts toward the joint.
Dumbbell Seated One-Leg Calf Raise: why is “Hard descent” a mistake?
Control is lost at the bottom.
Dumbbell Seated One-Leg Calf Raise: why is “Assisting with the free foot” a mistake?
The unilateral loading changes.
What should I focus on when doing Dumbbell Seated One-Leg Calf Raise?
Do not place the dumbbell on your kneecap. Do not push with the other foot for assistance. Do not lighten the load with your hand. Watch the heel rise. Keep your knee from tipping sideways. Maintain forefoot contact on the block.
Related exercises
- Knee-to-wall Ankle Mobilization
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.