# Single Leg Dumbbell Seated Calf Raise

A seated calf raise done one leg at a time, with a dumbbell resting on top of the working knee. Targets the soleus with the knee bent.

- Beginner · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-seated-one-leg-calf-raise-hammer-grip/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-dumbbell-seated-calf-raise/

## Muscles worked

- Calves: 10/10

## How to do the Single Leg Dumbbell Seated Calf Raise

1. Ball of the working foot on a plate, dumbbell on that knee.
2. Push through the ball of your foot, raising the heel as high as possible.
3. Squeeze the calf briefly at the top.
4. Lower the heel slowly, then switch legs after the set.

### Full technique — 8 steps

1. Sit on a flat bench and place a weight plate flat on the floor in front of you.
2. Put the ball of your working foot on the plate and your other foot flat on the floor.
3. Stand a dumbbell upright on your working thigh just above the knee and hold it in place with the same-side hand.
4. Lower your heel to the floor to start from a stretch.
5. Drive through the ball of your foot to raise your heel as high as possible.
6. Briefly squeeze the calf at the top.
7. Lower your heel back to the floor under control before the next rep.
8. Finish all reps on one side, then switch legs and repeat.

## Common mistakes

- Bouncing out of the bottom
- Cutting the heel drop short
- Using hips to bob upward
- Rolling onto outer foot
- Turning reps into pulses

## Form cues

- Start from a stretch
- Drive through big toe
- Squeeze the top
- Move only at ankles
- Keep ankles from rolling

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 12–20 reps · rest 1 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Standing Calf Raise](https://seto.fit/exercises/standing-calf-raise/), [Landmine Calf Raise](https://seto.fit/exercises/landmine-calf-raise/)
- **Machine**: [Seated Calf Raise](https://seto.fit/exercises/seated-calf-raise/), [Leg Press Calf Raise](https://seto.fit/exercises/leg-press-calf-raise/)
- **Kettlebell**: [Kettlebell Calf Raise](https://seto.fit/exercises/kettlebell-calf-raise/), [Kettlebell Seated Calf Raise](https://seto.fit/exercises/kettlebell-seated-calf-raise/)
- **No equipment**: [Donkey Calf Raise](https://seto.fit/exercises/donkey-calf-raise/), [Wall Supported Calf Raise](https://seto.fit/exercises/wall-supported-calf-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Seated Calf Raise](https://seto.fit/exercises/dumbbell-seated-calf-raise/) — Beginner
- **This exercise: Single Leg Dumbbell Seated Calf Raise — Beginner**
- Harder: [Dumbbell Single Leg Calf Raise](https://seto.fit/exercises/dumbbell-calf-raise-single/) — Beginner
- Harder: [Barbell Explosive Calf Raise](https://seto.fit/exercises/barbell-explosive-calf-raise/) — Intermediate

## Quick answers

### What muscles does the Single Leg Dumbbell Seated Calf Raise work?

Primary: Calves 10/10.

### When should I do the Single Leg Dumbbell Seated Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Single Leg Dumbbell Seated Calf Raise?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Dumbbell Seated Calf Raise?

Barbell: Standing Calf Raise, Landmine Calf Raise. Machine: Seated Calf Raise, Leg Press Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise. No equipment: Donkey Calf Raise, Wall Supported Calf Raise.

### What is an easier version of the Single Leg Dumbbell Seated Calf Raise?

Dumbbell Seated Calf Raise (Beginner).

### What is a harder version of the Single Leg Dumbbell Seated Calf Raise?

Dumbbell Single Leg Calf Raise (Beginner), Barbell Explosive Calf Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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