Seated Dumbbell Calf Raise

Technique

The seated dumbbell calf raise is done sitting on a bench with dumbbells resting on your knees and the balls of your feet on a low step. With the knees bent, it emphasizes the soleus, the deeper calf muscle that matters for endurance and ankle stability, and it is an easy substitute for the seated calf raise machine.

Steps

1. Sit on a bench with the balls of your feet on a plate or step and your heels hanging off
2. Place a dumbbell on each thigh just above the knee and hold them steady
3. Lower your heels slowly until you feel a stretch in the calves
4. Press through the balls of your feet to raise your heels as high as possible and pause at the top

Common mistakes

• Bouncing at the bottom instead of pausing in the stretch
• Using a range so short that the heels barely move

Variations

• Single-leg seated dumbbell calf raise
• Seated calf raise with a barbell or plate on the knees

FAQ