StrengthReps
Dumbbell Seated Calf Raise
Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart.
Execution
How to do it
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.
Lift your heels off the floor by extending your ankles, pushing through your forefeet to raise the dumbbells.
Pause at the top of the movement, squeezing your calf muscles.
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.
No bench? Use a sturdy chair set against a wall so it cannot slide.
Workout tracker
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
Similar exercises
Movements that use a similar pattern or train the same muscles.
