How to do a Seated Dumbbell One-Leg Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Seated Dumbbell One-Leg Calf Raise
Target muscles worked
Instructions for Proper Form
Seated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.
- Sit on a bench and position a 45lb plate on the ground in front of you. Place one foot on the plate such that your heel is hanging off the back of the plate.
- Position the dumbbell near the end of your leg, but not on your knee.
- Engage your calf to push the ball of your foot into the plate and raise the dumbbell.
- Slowly allow your heel to drop below the plate back into the starting position while maintaining tension in your calf.
- Tense your calf and hold this position for a moment at the top of the movement.
- You should feel this exercise in your calf.
Weight & 1 Rep Max Calculator
Average Seated Dumbbell One-Leg Calf Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Seated Dumbbell One-Leg Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 786 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
2. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 602 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
3. Calf Press
91.6 mSCORESWAPPED 553 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
4. Calf Raise
75 mSCORESWAPPED 482 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
5. Single Leg Standing Calf Raise
72 mSCORESWAPPED 388 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
6. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 354 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
7. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 285 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
8. Standing Machine Calf Press
80.3 mSCORESWAPPED 285 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
9. Smith Machine Calf Raise
77.6 mSCORESWAPPED 229 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
10. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 151 TIMESA compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.