Seated one-leg calf raise with a dumbbell

Sitting with one foot on a block and a dumbbell resting on that knee: the seated raise loaded and one leg at a time.

Calf raise family

Seated one-leg calf raise with a dumbbell

Easier option

Sitting with one foot on a block and a dumbbell resting on that knee: the seated raise loaded and one leg at a time.

DemandEasy

Equipment requiredA dumbbell + A bench or box

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit on a bench with the ball of one foot on a low block and a dumbbell held on that knee.
Let the heel lower toward the floor.
Push up onto the ball of the foot as high as you can, lower slowly, then change legs.

Form cues

Hold the dumbbell steady on the knee with both hands.
Keep the full range on each leg.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

UHCW NHS · Achilles tendinopathy (the seated calf raise, weights on the knees, before the standing raises) ↗
Signorile 2002 · Calf muscle recruitment by knee angle (the soleus best at 90 degrees; JSCR) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

A dumbbell + A bench or box

Level

Beginner. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Seated barbell calf raise demonstrated on the 3D figure

3D demoSeated barbell calf raiseBeginner · A barbell + A bench or box

Seated calf raise (machine) demonstrated on the 3D figure

3D demoSeated calf raise (machine)Beginner · Strength machine

Calf Raise On A Dumbbell demonstrated on the 3D figure

3D demoCalf Raise On A DumbbellIntermediate · A dumbbell

Smith Machine Reverse Calf Raises demonstrated on the 3D figure

3D demoSmith Machine Reverse Calf RaisesBeginner · Strength machine

Isometric calf raise hold demonstrated on the 3D figure

3D demoIsometric calf raise holdBeginner · A wall

Seated bent-knee calf raise (soleus raise) demonstrated on the 3D figure

3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or box

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Questions people ask

What muscles does the Seated one-leg calf raise with a dumbbell work?

Mainly the calves.

What equipment do I need for the Seated one-leg calf raise with a dumbbell?

A dumbbell + A bench or box.

Is the Seated one-leg calf raise with a dumbbell good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Slow calf raise.

How do I make the Seated one-leg calf raise with a dumbbell harder?

Progress to the Slow calf raise, or add load, range or slower lowering once your form is solid.