Dumbbell Seated One-Leg Calf Raise

What it is

This isolation exercise develops strength and endurance in your calf muscles. Performed seated with a dumbbell for resistance, you'll focus intensely on one leg at a time. It effectively targets your gastrocnemius and soleus for lower leg development.

Technique tips

• Position a block under the ball of your working foot.
• Place the dumbbell securely on your upper thigh.
• Lift your heel as high as possible, contracting your calf muscle.
• Hold the top contraction briefly before lowering slowly.
• Get a full stretch at the bottom of the movement.
• Breathe out as you lift, and inhale as you lower.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.