Exercise guide
Dumbbell Seated One-Leg Calf Raise
The Dumbbell Seated One-Leg Calf Raise trains one calf at a time with a dumbbell resting above the knee. The ball of the foot remains on a low block while the heel rises and lowers. The source instruction says to raise the toes, but the described calf-raise movement requires raising the heel.
Training context
Muscles worked by the seated calf raise
The calf plantar-flexes the ankle to lift the heel. The seated knee position places particular emphasis on the deeper calf musculature while still involving the larger calf muscles.
The dumbbell should rest on the lower thigh rather than directly on the kneecap. Hold it securely so it cannot roll.
Technique overview
Raise the heel while the toes stay planted
Sit on a stable bench with the ball of one foot on the block and the heel free. Keep the dumbbell settled on the working thigh. Raise the heel as high as you can control, pause, and lower through a comfortable stretch. Recreate the same block and dumbbell position on the other leg.
Treat this as an overview and use a range, pace, and setup you can control.