How heavy should the dumbbells be?

Select a weight that allows you to complete 12 to 15 controlled repetitions with a full range of motion. Since you are targeting the soleus, higher volume is generally more effective than maximum weight.

Can I do this standing instead?

Standing calf raises focus more on the gastrocnemius. The seated version puts the knees in a flexed position, which shifts the primary load to the soleus muscle underneath.

What if the dumbbells hurt my thighs?

You can place a folded yoga mat, a towel, or a pad across your thighs before positioning the dumbbells to increase comfort and stability.

Seated Dumbbell Calf Raise Guide & Form Tips

Master the seated dumbbell calf raise to target your soleus. Follow our step-by-step guide for better lower leg definition and strength.

How to Perform

Sit on the edge of a flat bench with your feet flat on the floor and your knees bent at a 90-degree angle.
Place a dumbbell on top of each thigh, holding them securely in place just above your knees.
Position the balls of your feet on the edge of a weight plate or a low block to increase the range of motion.
Lift your heels as high as possible by pushing through the balls of your feet while exhaling.
Hold the peak contraction at the top for one full second to maximize muscle fiber recruitment.
Lower your heels slowly until you feel a deep stretch in your calves.
Repeat the movement for the desired number of repetitions while maintaining an upright torso.

Common Mistakes

Bouncing the weight at the bottom of the movement
Using a range of motion that is too shallow
Resting the dumbbells too high on the femur away from the knee
Moving the torso to create momentum instead of using the calves

Muscles Worked

Primary movers

Calves

Stabilizers

Soleus
Gastrocnemius
Achilles Tendon

Related Guides

Calves · Legs