Exercises

Seated dumbbell calf raise

With your knees bent, raise the heels while a dumbbell rests securely across the thighs. This changes the role of the gastrocnemius while the soleus continues to work.

Seated dumbbell calf raise with knees bent, the balls of both feet on a low block, and one dumbbell held across the thighs.

Dumbbell · Bench

Source: PMC · FAST CP exercise protocol

Step by step

  1. Sit upright on a stable bench with both knees bent about 90 degrees and the balls of your feet on a low block.
  2. Place one dumbbell across your thighs just above the knees and hold it securely with both hands.
  3. Raise both heels while keeping the forefeet planted and the knees pointing forward.
  4. Pause at the top, then lower the heels slowly through a comfortable range.

Common mistakes

  • Letting the dumbbell sit directly on the kneecaps or shift during the repetition.
  • Moving quickly through a very short range instead of controlling the heel.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.