Single-Leg Seated Calf Raise

Unilateral soleus work with a dumbbell over your knee; it corrects calf asymmetries.

• Isolation
• Dumbbell
• Beginner

How to do it

• Dumbbell over one knee, forefoot elevated
• Rise onto your toes and squeeze 1 s
• Lower into a controlled stretch

Sets, reps and tempo

Ranges: 10–15 reps with a pause at the top and a stretch at the bottom · 0–2 RIR

Tempo: Lift and squeeze 1 s at the top, lower for 2–3 s chasing a maximal stretch

Common mistakes

• A short range
• Losing control of the descent

Muscles worked

Primary

• Calves

Alternatives

• Seated Calf Raise
• Single-Leg Calf Raise