Seated single-leg dumbbell calf raise: How to Do It, Muscles Worked

Step by step

Sit with the ball of one foot on a block.
Rest a dumbbell on that thigh, just above the knee.
Rise high, pause, then lower into a full stretch.

What you should feel

A burn and stretch in the lower calf of the working leg; your knee should not hurt.

Common mistake

Rushing with short reps; slow down and use the full range.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Calves

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Calf raiseCalves

Standing calf raise machineCalves

Seated calf raiseCalves

Leg press calf raiseCalves

Machine calf pressCalves

Smith machine calf raiseCalves

Questions

What muscles does the seated single-leg dumbbell calf raise work?

Seated single-leg dumbbell calf raise mainly works your calves.

Can I do the seated single-leg dumbbell calf raise at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the seated single-leg dumbbell calf raise?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your calves

Seated single-leg dumbbell calf raise