Elevación de pantorrilla de pie a una pierna con mancuernas

Levantamiento de pantorrillas de pie con mancuernas

Male

Dumbbell Seated One Leg Calf Raise

Muscles involved

The Dumbbell Seated One Leg Calf Raise demands total focus through every single inch of the movement. Working unilaterally with dumbbells, you will feel how the entire load isolates your calves without any assistance from the non-working leg. The real secret lies in how you control the slow descent to achieve a full stretch before driving up into a powerful peak contraction. Sensing that intense, burning contraction at the top helps you master tempo and body control, ensuring that every repetition contributes directly to strengthening your lower legs in a highly deliberate manner.

How to do it

1. Sit on a bench and place a block on the floor in front of you. 2. Place a weight on your left thigh and position the heel of your left foot on the block. 3. Raise your toes as high as possible as you exhale, contracting your calf. 4. Slowly return to the starting position and repeat with the other leg.

Equipment required

Mancuernas

Muscles worked

Tips

- Position the weight well on your thigh to prevent it from moving during the exercise. - Raise your heel as high as possible for a maximum calf contraction. - Lower your heel below the level of the block for a deep stretch.