Seated Dumbbell Calf Raises focus on the soleus muscle, the lower part of the calf, which is essential for ankle stability and endurance. Sit on a bench with a dumbbell resting on each knee, feet flat on the floor. Press through the balls of your feet to lift your heels as high as possible, pause briefly, then lower slowly for a full stretch. This movement isolates the lower calves more than standing variations, promoting balanced strength and improved performance in running, jumping, and squatting. Gymcheq recommends slow, controlled reps to maximize activation and minimize momentum.