One Leg Seated Calf Raise (With Dumbbell or Weightplate)
Alternate Name: -
Sit down on a flat bench and place a dumbbell (or weightplate) on your leg (closer to your knee) and hold on to it firmly with your hand. Your foot (toes only) should be on a raised and stable platform. Your other foot should be flat on the floor. This is your starting position.
Push the weight up from the platform using nothing but your toes. Once at the top, pause for a fraction of a second and then lower your leg back down. When you go down, make sure your heel goes a little below the platform level.
Finally, repeat the entire movement for the desired or prescribed number of repetitions on one side and then switch and do the same with your other leg.
Perform this exercise in a smooth and fluid motion
Don't rush this movement; it's more effective when done slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell/weightplate.