Seated calf raises dumbbell on knee

Category

Legs

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Gastrocnemius, Soleus

How to do it

1. Sit on a bench with your forefeet on the edge of a plate, close together, allowing your heels to hang off. Place a dumbbell on both knees, holding them securely with your hands.
2. Raise your heels as high as possible, pushing through your forefeet and lifting the dumbbells.
3. Lower your heels back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the left leg and repeat.

Form tips

• Focus on using your calf muscles to lift and lower your heel.
• Keep the movement slow and controlled to maximize muscle engagement.
• Avoid bouncing or using momentum to lift the weight.