Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise is an isolation exercise that targets the calves, particularly the soleus muscle. It is a beginner-friendly exercise that can be performed with minimal equipment, making it accessible for home and gym workouts.

Unlike standing calf raises, the seated variation keeps the knees bent at approximately 90 degrees, which shifts the emphasis from the gastrocnemius to the soleus. This muscle is crucial for lower leg endurance and plays a key role in activities that require prolonged standing or running.

Adding this exercise to a training routine can help improve lower leg strength, increase ankle stability, and enhance athletic performance. For best results, it can be combined with standing calf exercises to fully develop the calf muscles.

1. Sit on a flat bench or sturdy surface with your feet flat on the ground.
2. Place a dumbbell across your thighs, just above your knees, and hold it in place with your hands.
3. Position the balls of your feet on an elevated surface (such as a weight plate) with your heels hanging off.
4. Press through the balls of your feet, raising your heels as high as possible while keeping the dumbbell steady.
5. Hold the contraction for a brief pause before slowly lowering your heels back down to the starting position.
6. Repeat for the desired number of reps.

Dumbbell Seated Calf Raise is a low to medium risk exercise when performed with proper form. However, incorrect execution or excessive weight can lead to minor injuries.

• Achilles Tendon Strain – Overstretching or using jerky movements can put stress on the Achilles tendon. Perform slow, controlled reps to reduce strain.
• Ankle Instability – Poor foot positioning may cause discomfort or instability. Ensure your feet are evenly placed and move through a full range of motion.
• Knee Discomfort – Placing the dumbbell too close to the knees can cause unnecessary pressure. Keep it positioned slightly higher on the thighs for comfort.

To prevent injuries, start with light weights, maintain controlled movements, and ensure your ankles and knees remain stable throughout the exercise.