Dumbbell Seated Calf Raise

Category

Legs

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Tibialis Anterior

How to do it

1. Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart. Place a dumbbell on each knee, holding them in place with your hands.
2. Lift your heels off the floor by extending your ankles, pushing through your forefeet to raise the dumbbells.
3. Pause at the top of the movement, squeezing your calf muscles.
4. Lower your heels back just before touching the floor with control, returning to the starting position. Repeat for the desired number of repetitions.

Form tips

• Ensure the dumbbells stay balanced on your knees throughout the exercise.
• Focus on the contraction in your calf muscles rather than using momentum.
• Use a full range of motion, ensuring a deep stretch at the bottom and a strong contraction at the top.