Beginner
DUMBBELL SEATED ONE LEG CALF RAISE - PALM UP
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 back straight and your feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
3
Step:3 Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
4
Step:4 Raise your heel as high as possible by pushing through the ball of your foot.
5
Step:5 Pause for a moment at the top, then slowly lower your heel back down.
6
Step:6 Repeat for the desired number of repetitions, then switch legs and repeat.
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
