Start
End
Strength
Dumbbell Seated One-Leg Calf Raise
beginnerdumbbell·isolation·push
Muscles Worked
Primary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posterior
How to Perform
1
Place a block on the floor about 12 inches from a flat bench.
2
Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3
Now place the ball of your left foot on the block. This will be your starting position.
4
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5
Slowly return to the starting position, stretching as far down as possible.
6
Repeat for your prescribed number of repetitions and then repeat with the right leg.
Alternatives to Dumbbell Seated One-Leg Calf Raise
Same muscles, different equipment or difficulty
