Dumbbell Seated Calf Raise

Targets the soleus muscle of the calf. This variation is essential for complete lower leg development and improved ankle stability.

Exercise Details

Level
Beginner
Body Area
lower
Type
isolation
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Calves

Setup

Sit on a bench and place a block under the balls of your feet. Place a dumbbell on your thighs near your knees.

Instructions

1. Raise your heels as high as possible.
2. Squeeze the calves at the top.
3. Lower the heels until you feel a deep stretch in the soleus.
4. Maintain a controlled tempo.
5. Keep your torso upright.

Common Mistakes

1. Bouncing at the bottom.
2. Partial range of motion.
3. Using hands to lift the weight.

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