Male model ex_R2UZEH

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Lower Legs · Dumbbell

Seated Calf Raises Dumbbell on Knee

beginnerstrength

Seated Calf Raises Dumbbell on Knee is a beginner isolation strength exercise that works the calves (lower legs). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

How to do Seated Calf Raises Dumbbell on Knee

Sit on a bench with your forefeet on the edge of a plate, close together, allowing your heels to hang off. Place a dumbbell on both knees, holding them securely with your hands.
Raise your heels as high as possible, pushing through your forefeet and lifting the dumbbells.
Lower your heels back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the left leg and repeat.

Form tips

Focus on using your calf muscles to lift and lower your heel.
Keep the movement slow and controlled to maximize muscle engagement.
Avoid bouncing or using momentum to lift the weight.

Seated Calf Raises Dumbbell on Knee alternatives

Barbell Seated on Knee Calve Raises

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Seated Calf Machine

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Bodyweight Calf Raises

Calves · intermediate

Standing Calf Raises Smith Machine

Calves · beginner

More calves exercises

Dumbbell Seated Calf Raise

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Kettlebell Seated Calf Raise

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Barbell Standing Leg Calf Raises

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Seated Calf Stretch

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Dumbbell Seated One Leg Calf Raise Hammer Grip

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Kettlebell Calf Raise

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Smith Machine Calf Raise

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Bodyweight Standing Calf Raise

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Seated Calf Raises Dumbbell on Knee FAQ

What muscles does Seated Calf Raises Dumbbell on Knee work?

Seated Calf Raises Dumbbell on Knee mainly works the calves in the lower legs (Gastrocnemius and Soleus).

What equipment do you need for Seated Calf Raises Dumbbell on Knee?

You need a dumbbell.

How many sets and reps of Seated Calf Raises Dumbbell on Knee should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Seated Calf Raises Dumbbell on Knee good for beginners?

Yes. Seated Calf Raises Dumbbell on Knee is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Seated Calf Raises Dumbbell on Knee burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Seated Calf Raises Dumbbell on Knee?

Other exercises for the calves include Barbell Seated on Knee Calve Raises, Seated Calf Machine, Bodyweight Calf Raises and Standing Calf Raises Smith Machine.

For developers

Use Seated Calf Raises Dumbbell on Knee in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_R2UZEH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_R2UZEH",
  "name": "Seated Calf Raises Dumbbell on Knee",
  "model": "male",
  "target": "Calves",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_R2UZEH/mp4-720.mp4?…",
    "poster": "https://…/ex_R2UZEH/poster.jpg?…"
  }
}