This exercise involves sitting on a bench with a dumbbell resting on your knees, and then raising your heels off the ground to work your calf muscles. The weight of the dumbbell provides resistance to make the exercise more challenging.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the calf muscles specifically, helping to build strength and definition in the lower legs
- Can be done with relatively light weights, making it accessible to beginners or those with limited equipment
- Can be done seated, which can be more comfortable for those with back or balance issues
- Helps to improve ankle stability and mobility
- Can be easily modified by changing the weight or number of reps to increase or decrease intensity
How to perform
- Start by sitting on a bench with your feet flat on the ground and a dumbbell resting on your knees.
- Place the balls of your feet on a raised surface, such as a block or step, with your heels hanging off the edge.
- Hold the dumbbell against your knees with your hands to keep it in place.
- Slowly raise your heels as high as you can, squeezing your calf muscles at the top of the movement.
- Lower your heels back down to the starting position, feeling a stretch in your calves.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Calves
Primary