Seated Calf Raises (DB on Knees)
How-To Guide & Brutal Variations
Most guys only train standing calves → they miss 60 % of the muscle.
Seated calf raises hammer the soleus — the deep, thick calf muscle that gives you that diamond shape from the side. All you need is a chair and a dumbbell. No gym, no excuses.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Seated Calf Raise (DB on Knees) | 4–5 | 15–25 | Bodyweight seated raise | Light DB or slow tempo | 150+ lb total + 3-sec bottom pause + drop set |
Seated Calf Raise (DB on Knees) – Primary Instructions
- Sit on a chair or bench with knees bent 90°. Balls of feet on a block or stacked plates (heels hanging off).
- Place dumbbell(s) vertically on thighs, 3–4 inches above kneecap.
- Lower heels as far as possible — feel the stretch in soleus.
- Explode up onto toes, flex calves hard for 1–2 sec at top.
- Pause 3 seconds in the bottom stretch every rep.
- Repeat until you hate life, then do 5 more.
If too hard right now: Use a very light dumbbell (10–20 lb) or just bodyweight with a slow tempo.
Spartan Mode: Load 150+ lb total (two heavy DBs or one monster DB), add a resistance band around knees, 3-sec stretch + drop set to failure.
Pro Tip: Can’t balance heavy DBs on your knees? This adjustable calf block changed my soleus game forever.
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