Dumbbell Seated One-Leg Calf Raise
- Primary musclesCalves
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Seated One-Leg Calf Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsPlace a low platform on the floor about a foot in front of a flat bench.
Sit on the bench and rest a dumbbell on your left thigh a few inches above the knee, holding it in place with your hand.
Set the ball of your left foot on the platform with your heel hanging off. This is your start position.
Exhale and rise as high as you can onto your toes, squeezing your calf hard.
Pause for a second at the top.
Lower your heel slowly until you feel a deep stretch in the calf, repeat for the planned reps, then switch legs.
Quick, bouncy reps cut the stretch short. Pause at the bottom and top for a cleaner effort.
Work both legs at once with a heavier load, or use a seated calf machine instead.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.