Dumbbell Seated One-Leg Calf Raise

Calves · Dumbbell

How to do it

Put a block a hand's width from a flat bench. Sit with a dumbbell resting on **one thigh** near the knee and the ball of that foot on the block. Drop the heel as far as it goes and rise onto your toes squeezing for two seconds; do all the reps and swap. Seated and one-legged, it isolates the soleus completely and shows which side lags. The classic mistake is pushing with the other foot to help: the resting leg stays still and off the block.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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