Dumbbell Seated Calf Raise

oec:dumbbell-seated-calf-raise

An ankle plantarflexion isolation exercise performed while seated with dumbbells resting on the thighs to preferentially target the soleus muscle.

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Also called: Seated Dumbbell Calf Raise, Seated DB Calf Raise

How to do it

Sit upright on the edge of a flat bench with your knees bent at approximately 90 degrees.
Place the balls of your feet on the floor or an elevated block to allow for a full stretch.
Rest the dumbbells vertically or horizontally across your lower thighs just above the knees, holding them steady with your hands.

Lower your heels as far as comfortably possible to achieve a deep stretch in the calves.
Drive through the balls of your feet to press your heels upward into full plantarflexion.
Pause briefly at the top contraction before lowering under control to the stretched position.

Exhale as you press upward onto the balls of your feet; inhale as you lower your heels back down.

Bouncing out of the bottom stretch using Achilles tendon elasticity.: Pause for one to two seconds in the stretched position before initiating the upward drive.
Cutting the range of motion short at the top or bottom.: Achieve full dorsiflexion at the bottom and push as high as possible onto the balls of your feet at the top.

Ensure dumbbells are held securely to prevent them from rolling off the thighs during the movement.

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