Dumbbell Seated One-Leg Calf Raise

How to perform

1. 01Place a block on the floor about 12 inches from a flat bench.
2. 02Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. 03Now place the ball of your left foot on the block. This will be your starting position.
4. 04Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. 05Slowly return to the starting position, stretching as far down as possible.
6. 06Repeat for your prescribed number of repetitions and then repeat with the right leg.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.