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Dumbbell Seated Calf Raise
Seated calf raise using dumbbells on thighs targets the soleus for lower leg strength and hypertrophy; ideal for isolation work with stable positioning.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Soleus, Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with back straight and knees bent at 90 degrees. Place balls of feet on an elevated surface with heels hanging off, and position dumbbells across upper thighs behind knees, holding them stable.
- Lower heels slowly toward floor for a deep stretch.
- Push through balls of feet to raise heels as high as possible.
- Squeeze calves at the top and hold briefly.
- Lower heels with control to start position.
- Maintain steady posture without leaning.
- Repeat for reps, keeping movement smooth.
Coaching Tips
Form Cues
- Drive through forefoot.
- Squeeze at top.
- Control the descent.
- Keep knees bent.
- Heels drop fully.
- Stay upright.
Breathing
Inhale as you lower your heels, exhale as you raise them. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower heels below toe level for full stretch; raise until ankles are fully plantarflexed without knee extension.
Safety
Safety Notes
- Avoid heavy loads that compromise form.
- Do not place dumbbells on kneecaps.
- Use spotter for heavy sets if needed.
- Stop if Achilles pain occurs.
- Ensure stable surface for feet.
Spotting
Spot by assisting with dumbbell stability or providing hand support under heels if needed; not typically required for moderate weights.
Common Mistakes
- Bouncing at bottom.
- Partial range of motion.
- Leaning forward.
- Using momentum.
- Dumbbells slipping.
- Knee straightening.
When to Avoid
- Achilles tendonitis
- Lower back issues
- Knee joint pain
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic understanding of controlled lifting
Also known as
Seated Dumbbell Calf Raise, Dumbbell Calf Raise Seated
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