How to do a dumbbell seated calf raise

Setup:

1. Position: Sit on the edge of a flat bench. Place a block or weight plate on the floor in front of you.
2. Foot Placement: Place the balls of your feet on the block, with your heels on the floor.
3. Weight: Rest a dumbbell on each of your thighs, close to your knees. Hold them in place with your hands.

The Movement:

1. Raise: Press through the balls of your feet to raise your heels as high as possible.
2. Squeeze: Squeeze your calf muscles (soleus) at the top of the movement and hold for a moment.
3. Lower: Slowly lower your heels back towards the floor, getting a good stretch at the bottom.

Tips:

• This is a great alternative if you don't have access to a seated calf raise machine.
• The bent-knee position targets the soleus muscle, which lies underneath the gastrocnemius.
• To increase the challenge, perform the exercise one leg at a time.