A seated calf raise done one leg at a time with a dumbbell on the working knee and the ball of the foot on a block. Isolates each soleus with more load per leg than the two-leg version.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit on a bench with the ball of one foot on a block or plate, knee bent to 90 degrees, and a dumbbell resting on that thigh just above the knee. Rest the other foot flat on the floor.
Let your heel drop below the block to stretch the calf.
Press through the ball of the foot to lift the heel as high as possible.
Hold the top for a second.
Lower slowly; finish the set, then switch legs.
Breathing: Exhale as you rise, inhale as you lower.
Full stretch at the bottom
Hold the dumbbell still
Big toe drives up
Lifting the dumbbell with the arms
Cutting the stretch short
Rolling onto the little toe
Keep a hand on the dumbbell so it can't roll off the knee.