Seated Dumbbell Calf Raise
A seated calf raise with dumbbells resting on the knees and the balls of the feet on a plate or step. A simple way to train the soleus without a machine.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench with the balls of your feet on a plate or low step and knees bent at about 90 degrees. Rest a dumbbell on each thigh just above the knee, holding them in place.
Lower your heels to the floor to stretch the calves.
Press through the balls of your feet to lift your heels as high as possible.
Pause at the top.
Lower under control and repeat.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Heels all the way up
Hold the dumbbells steady
Slow lowering
Common mistakes
Using the arms to lift the dumbbells
Partial range
Dumbbells slipping off the knees
Safety notes
Keep hands on the dumbbells so they cannot roll off.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.