Seated Dumbbell Single Leg Calf Raise
a.k.a. Dumbbell Seated Calf Raise
Differentiation: Mechanics
This variation of a calf raise is unique. Here is how: you perform reps with one dumbbell on one knee for a full set, | then switch the dumbbell to your other knee. Working individual sides allows you to work each calf individually.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Position the wooden or plastic block (also called step-up block) 1 foot in front of the flat bench.
3) Obtain one dumbbell.
4) While holding a dumbbell in one hand...
5) Sit on the edge of the bench
6) Place the dumbbell on your right thigh in a horizontal position about 2 inches away from your knee.
7) Position the ball of your right foot on the edge of the block, and heel hanging off the block.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while lifting your right heel as high as possible.
3) ...until your heel is raised as high as possible.
4) Hold the contraction for a count of one second.
5) Lower your right heel
6) ...until your heel reaches the starting position.
7) Repeat reps for a full set using that leg.
8) When all reps are finished, switch the dumbbell to you other thigh. Then, perform the same number of reps using your left leg.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Keep your toes pointed forward.
Gear Advice
To perform this exercise, you will need a calf block and access to dumbbells - we have listed links below to the Calf Block by TDS and the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Calf Block by TDS | $49.95 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Make sure to feel the calves stretch completely when lowering your heel and at the bottom of the movement. When lifting your heel, you should feel the contraction throughout the calf.