Beginner
DUMBBELL SEATED ONE LEG CALF RAISE
Lower legs
Body Part
Calves
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
2
Step:2 Extend your left leg straight out in front of you, keeping your foot flexed.
3
Step:3 Place the ball of your right foot on an elevated surface, such as a step or weight plate.
4
Step:4 Using your calf muscles, raise your right heel as high as possible.
5
Step:5 Pause for a moment at the top, then slowly lower your heel back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch legs.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
