Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerIsolationDumbbell
Dumbbell Seated One Leg Calf Raise Palm Up
Calves · Lower Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a bench or chair with your back straight and your feet flat on the ground.
- 2
Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
- 3
Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
- 4
Raise your heel as high as possible by pushing through the ball of your foot.
- 5
Pause for a moment at the top, then slowly lower your heel back down.
- 6
Repeat for the desired number of repetitions, then switch legs and repeat.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
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Resistance band
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Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
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Barbell
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Barbell
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Barbell
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Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Single Leg Reverse Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
Calves · Lower Legs
Beginner5
Barbell
Barbell Floor Calf Raise
Calves · Lower Legs
Advanced7