If you’re looking for a quick and effective way to tone and strengthen your calf muscles, seated dumbbell calf raises might just be the perfect exercise for you.
The seated dumbbell calf raise is a good exercise for those who don’t have access to a seated calf raise machine. You can do this exercise right at home without a machine, using a dumbbell only.
This exercise is easy to do and only needs a set of dumbbells and a chair or bench. Adding dumbbell calf raises to your regular workout routine will improve your balance, stability, and lower body strength.
Keep reading to learn more about how to do this exercise correctly.
- Calf Anatomy And Function
- What are seated dumbbell calf raises?
- Muscle Worked During Seated Dumbbell Calf Raise
- How To Do Seated Dumbbell Calf Raise
- Variations of seated dumbbell calf raises to try
- Seated Dumbbell One Leg Calf Raise
- Other calf exercises to add to your routine
- Benefits of seated dumbbell calf raises
- FAQs
- Conclusion
- Related Posts
Calf Anatomy And Function
The calf muscles are located in the lower leg and consist of two main muscles: the gastrocnemius and the soleus.
Gastrocnemius
- The gastrocnemius is the larger and more visible muscle of the calf.
- It has two heads, known as the medial head and the lateral head, which originate from the back of the femur (thigh bone) and merge to form the Achilles tendon.
Soleus
- The soleus is a smaller muscle located beneath the gastrocnemius.
- It lies deeper and attaches to the tibia (shinbone) and fibula (calf bone) before also merging with the Achilles tendon.
Calves are responsible for plantar flexion, the movement of the foot downwards. They also assist with ankle stability during activities such as walking, running, and jumping.
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What are seated dumbbell calf raises?
Seated dumbbell calf raises are a form of resistance training that targets the calf muscles.
It is performed while sitting on a chair or bench with a pair of dumbbells resting on the thighs and the balls of the feet on a raised surface, such as a step or block.
The athlete then raises their heels and contracts their calves, extending their ankles. They then lower their heels back to the starting position.
This exercise can be modified to target different areas of the calf muscles, which makes it a versatile and effective addition to any workout routine.
Muscle Worked During Seated Dumbbell Calf Raise
When performing seated dumbbell calf raises, several muscles are worked primarily in the lower leg.
The main muscles that are worked during seated dumbbell calf raises are the soles muscles.
Other muscle groups also worked.
- Gastrocnemius
- Plantaris
- Tibialis anterior and posterior
Sitting raises mainly target the soleus, and standing calf raises focus on the gastrocnemius.
How To Do Seated Dumbbell Calf Raise
When performing the seated version of the calf raises, it’s important to get a good stretch on the bottom and squeeze at the top, that way you will hit every muscle fiber available.
Sometimes it’s hard to get a good pump in the calf muscle, so make sure to add enough weight and reps.
Here are the steps to follow.
- Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or plates.
- Hold dumbbells on your thighs for resistance.
- Your knees should be bent 90 degrees and your toes pointing straight ahead.
- Allow your heels to move toward the floor until you feel a stretch in your calves.
- Now drive the balls of your feet into the platform and raise your heels as high as possible.
- Repeat the desired number of reps.
Tips
- Move slowly as you stretch your calf muscle.
- Make sure you hold the stretch for a second at the top, returning to the starting position.
- Engage your core to keep your torso upright throughout the exercise.
Variations of seated dumbbell calf raises to try
There are several variations of seated dumbbell calf raises that you can try to target different areas of the calf muscles. Here are a few examples:
- Single-leg seated dumbbell calf raises: This variation is performed with one leg at a time, allowing for greater focus on each calf muscle.
- Seated dumbbell calf raises with toes pointed outward: This variation targets the outer calf muscles.
- Seated dumbbell calf raises with toes pointed inward: This variation targets the inner calf muscles.
- In this study, the researchers compare how different foot positions affect different areas of the calf muscles.
Seated Dumbbell One Leg Calf Raise
The seated dumbbell one-leg calf raise exercise places more stress on the soleus than it does on the gastrocnemius.
It may also be performed with both legs simultaneously, but doing it one leg at a time is recommended to execute it as properly and safely as possible.
If there are size and strength differences between your calves, perform this exercise first on your smaller or weaker calf, and do not perform more reps on your stronger calf. This allows your weaker calf to catch up in strength.
How To Do Seated Dumbbell One Leg Calf Raise
- Sit with the front of your right foot placed on top of a block or step in front of you.
- Hips and knees should be bent at a ninety-degree angle.
- Dip the heel of your right foot as low as it can go.
- Hold a dumbbell vertically on top of your right knee.
- Exhale as you lift your right heel as high as possible, pushing against the dumbbell’s weight.
- Keep your right heel lifted for 2 counts. Slowly lower it as you inhale.
- Repeat the desired number of repetitions.
- Repeat the exercise on your left foot.
Tips
- Move slowly as you stretch your calf muscle.
- Make sure you hold the stretch for a second at the top, returning to the starting position.
- Engage your core to keep your torso upright throughout the exercise.
Other calf exercises to add to your routine
In addition to seated dumbbell calf raises, there are several other calf exercises that you can add to your routine.
Here are a few examples:
- Standing calf raises
- Jump rope
- Bodyweight calf raises
Benefits of seated dumbbell calf raises
Seated dumbbell calf raises offer a range of benefits:
- Targeted calf muscle development
- Increased calf strength
- Improved ankle stability
- Balanced lower body development
- Functional benefits for daily activities and sports
- Enhanced aesthetic appeal
- Potential for better joint and tendon health
FAQs
How often should I perform seated dumbbell calf raises?
It is usually recommended to do calf exercises 2-3 times a week.
How Many Sitting Calf Raises Should You Do?
“If you’re a beginner, you can start by doing this exercise with a low weight for 3 sets of 10 to 12 reps.
As you get stronger, you can increase your reps and use heavier dumbbells. 3 to 4 sets of 12 to 15 reps is an excellent goal for growing your calf muscles.
Do these seated dumbbell calf exercises two or three times a week.
Conclusion
Seated dumbbell calf raises are a simple and effective way to target your calf muscles and improve your lower body strength.
This exercise will improve the definition and strength of your calves and reduce the risk of injury.
With a little practice, you’ll have strong, toned calves in no time!
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Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.