Seated One-Leg Calf Raise (Dumbbell)

The Seated One-Leg Calf Raise is a unilateral isolation exercise that targets the soleus muscle by lifting the heel while seated with a dumbbell resting on the thigh. This movement strengthens the lower leg and improves ankle stability without stressing the lower back.

Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS
How Iridium Helps

Since the soleus is a slow-twitch dominant muscle that recovers differently than explosive muscle groups, the AI analyzes your training frequency and volume load to prevent undertraining. By tracking unilateral performance, the app identifies strength asymmetries between your left and right calves and adjusts weight recommendations to ensure balanced development. Furthermore, the AI monitors your RPE trends to ensure you are pushing close enough to failure to stimulate growth in this often stubborn muscle group.

Form Cues

Do
  • Place the dumbbell vertically on your thigh just above the knee
  • Elevate your toes on a block or plate if possible
  • Lower your heel slowly until you feel a deep stretch
  • Pause briefly at the bottom to eliminate momentum
  • Squeeze hard at the top of the movement
Don't
  • Don't bounce your heel off the floor
  • Don't place the dumbbell too close to your hip
  • Don't rock your torso to help lift the weight
  • Don't cut the range of motion short
  • Don't let your ankle roll outward

Common Mistakes

  • Bouncing at the bottom of the rep
  • Placing weight on the wrong part of the thigh
  • Insufficient range of motion
  • Rushing the repetition speed
  • Ignoring the weaker leg's limitations

Muscles Worked

This exercise primarily targets the soleus, a deep calf muscle, because the seated position bends the knee and places the larger gastrocnemius in a mechanically disadvantaged position. Developing the soleus adds width to the lower leg and provides crucial stability for the ankle during complex movements like squats and running.

Primary

Calves

Related Exercises

Seated Calf Raise (Machine)

Seated Calf Raise (Machine)

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Barbell Seated Calf Raise

Barbell Seated Calf Raise

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Calf Raise (Leg Press)

Calf Raise (Leg Press)

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Single-Leg Calf Raise (Dumbbell)

Single-Leg Calf Raise (Dumbbell)

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