{"id":84768,"date":"2026-01-23T12:35:31","date_gmt":"2026-01-23T12:35:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84768"},"modified":"2026-01-23T12:35:31","modified_gmt":"2026-01-23T12:35:31","slug":"seated-calf-raise-dumbbell","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/","title":{"rendered":"How to Perform the Seated Calf Raise with Dumbbells"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#What_Is_a_Seated_Calf_Raise_Dumbbell_Exercise\" >What Is a Seated Calf Raise Dumbbell Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Can_I_Grow_My_Calves_with_Just_Calf_Raises\" >Can I Grow My Calves with Just Calf Raises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#What_Is_an_Effective_Seated_Calf_Raise_Dumbbell_Workout\" >What Is an Effective Seated Calf Raise Dumbbell Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Workout_Program_Overview\" >Workout Program Overview<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Step-by-Step_Exercise_Instructions\" >Step-by-Step Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Should_Seated_Calf_Raises_Be_Fast_or_Slow\" >Should Seated Calf Raises Be Fast or Slow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#How_Heavy_Should_Seated_Calf_Raises_Be\" >How Heavy Should Seated Calf Raises Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#How_Often_Should_I_Do_Seated_Calf_Raises\" >How Often Should I Do Seated Calf Raises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#What_Is_a_Common_Mistake_for_Seated_Calf_Raises\" >What Is a Common Mistake for Seated Calf Raises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Which_is_better_seated_or_standing_calf_raises\" >Which is better, seated or standing calf raises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Why_are_calves_the_hardest_muscle_to_build\" >Why are calves the hardest muscle to build?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Do_seated_calf_raises_increase_size\" >Do seated calf raises increase size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Why_do_calves_hurt_so_much_after_calf_raises\" >Why do calves hurt so much after calf raises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#Will_100_calf_raises_a_day_grow_my_calves\" >Will 100 calf raises a day grow my calves?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever poured energy into countless calf raises yet still struggle with thin lower legs, you\u2019re not alone. Growing bigger calves ranks among the toughest fitness goals for athletes and enthusiasts alike. Genetics, daily walking, and repetitive motion all make this muscle group notoriously stubborn. For many, even advanced routines yield little visible difference, leaving them frustrated and with the sense that true growth just isn\u2019t possible.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here&#8217;s the reality: the key to breaking this plateau lies in effective isolation and consistent overload &#8211; two elements that are often overlooked in most routines. The seated calf raise with dumbbells directly targets the soleus, the deeper part of your calf that\u2019s responsible for thickness and shape. By learning to harness this exercise, you can finally address the challenge of stubborn calf growth and unlock the lower leg gains you\u2019ve been chasing. More specifically, isolating the stubborn soleus muscle deep within your lower leg.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Seated_Calf_Raise_Dumbbell_Exercise\"><\/span><b>What Is a Seated Calf Raise Dumbbell Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To understand this exercise, we first need to take a quick look at the anatomy of your lower leg. Your calf is primarily made up of two distinct muscles: the gastrocnemius and the soleus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459362\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gastrocnemius is the large, diamond-shaped muscle visible on the back of the leg. It crosses the knee joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532946\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The soleus, however, lies underneath the gastrocnemius and does not cross the knee joint &#8211; it only crosses the ankle (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0940960225003231\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70447\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This anatomical distinction is crucial. When you perform a calf raise with your legs straight (like a standing calf raise), both muscles contribute significantly to the movement. However, when you bend your knees to a 90-degree angle &#8211; as you do in a seated calf raise &#8211; the gastrocnemius becomes mechanically disadvantaged. It\u2019s essentially put on slack, which renders it less effective at generating force.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, the seated calf raise with dumbbells is an isolation exercise that\u2019s designed to specifically target the soleus muscle. By placing dumbbells on your knees while seated, you apply a direct vertical load through the tibia (shin bone) to the ankle joint, which forces the soleus to do the heavy lifting to plantarflex (point) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This isn&#8217;t just about aesthetics. The soleus is essential for endurance and ankle stability. Strengthening it can improve your performance in running and jumping activities where fatigue resistance in the lower leg is vital (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0940960225003231\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-leg-day-routine\/\">The Best Leg Day Routine at Home with Dumbbells<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Grow_My_Calves_with_Just_Calf_Raises\"><\/span><b>Can I Grow My Calves with Just Calf Raises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is yes. Strictly speaking, you can grow muscles with calf raises only, as long as you keep progressing the load by tweaking acute variables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, relying on a single movement pattern can often lead to psychological burnout before physiological failure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy (muscle growth) is driven in part by mechanical tension, metabolic stress, and muscle damage (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A standard calf raise hits all these mechanisms if programmed correctly. If you consistently apply progressive overload &#8211; meaning that you increase the weight (intensity), reps (volume), or decrease rest times over a period of weeks and months (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/progressive-overload\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; your calves will adapt by becoming bigger and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, variety is often the spice of life &#8211; and training. Using a varied selection of exercises can improve motivation and ensure you\u2019re hitting the muscle fibers from slightly different angles. While the seated calf raise is king for the soleus, neglecting standing variations means you might underdevelop the gastrocnemius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, your calf training should include both bent-knee and straight-leg variations to ensure complete development of the triceps surae (the calf complex). However, if you\u2019re limited to seated raises due to equipment availability or injury, you can still drive significant growth by staying disciplined with your progression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for more ways to diversify your leg training, check out our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/calf-muscle-exercises\/\"><b>calf muscle exercises<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Seated_Calf_Raise_Dumbbell_Workout\"><\/span><b>What Is an Effective Seated Calf Raise Dumbbell Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective workout isn&#8217;t just a random assortment of movements, it&#8217;s a structured plan that\u2019s designed to fatigue the target muscle group thoroughly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a comprehensive calf workout that prioritizes the soleus while ensuring the rest of the lower leg complex isn&#8217;t neglected. This routine is structured to pre-exhaust the muscles and then hit them with heavier loads.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Program_Overview\"><\/span><b>Workout Program Overview<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempo:<\/b><span style=\"font-weight: 400;\"> 2-1-2-1 (2 seconds down, 1-second pause at the bottom, 2 seconds up, 1-second squeeze at the top).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> 60-90 seconds between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Select a weight that brings you close to failure (1-2 reps in reserve) by the final rep of each set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> Dumbbells, a sturdy bench or chair, a step or block for elevation.<\/span><\/li>\n<\/ul>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-by-Step_Exercise_Instructions\"><\/span><b>Step-by-Step Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Seated Dumbbell Calf Raise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is your primary compound movement for the soleus.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Sit on the edge of a flat bench. Place a block or step about 12 inches in front of the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Position:<\/b><span style=\"font-weight: 400;\"> Place the balls of your feet on the edge of the block, letting your heels hang off. Your knees should be bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Load:<\/b><span style=\"font-weight: 400;\"> Hold a dumbbell vertically on each knee (or one heavy dumbbell across both if preferred), stabilizing them with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descent:<\/b><span style=\"font-weight: 400;\"> Slowly lower your heels toward the floor until you feel a deep stretch in your calves. Pause for 1 second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ascent:<\/b><span style=\"font-weight: 400;\"> Push through the balls of your feet to raise your heels as high as possible. Squeeze your calves hard at the top for 1 second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat:<\/b><span style=\"font-weight: 400;\"> Perform the prescribed reps without bouncing at the bottom.<\/span><\/li>\n<\/ol>\n<p><b>2. Standing Dumbbell Calf Raise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This targets the gastrocnemius.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Stand upright holding a dumbbell in each hand by your sides, or one heavy dumbbell in the hand opposite the working leg if doing single-leg variations. Ideally, stand on the edge of a step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posture:<\/b><span style=\"font-weight: 400;\"> Keep your legs straight but not hyper-extended (soft lockout at the knee). Keep your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Lower your heels below the level of the step to stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drive:<\/b><span style=\"font-weight: 400;\"> Press up onto your toes as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control:<\/b><span style=\"font-weight: 400;\"> Lower back down slowly.<\/span><\/li>\n<\/ol>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>3. Single-Leg Dumbbell Calf Raise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This addresses muscular imbalances.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Stand on a step with one foot, holding a dumbbell in the hand on the same side for balance support (hold a rack with your free hand).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Perform a standard calf raise using only one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Ensure your ankle doesn\u2019t roll outward (supination) or inward (pronation) during the movement. Keep the pressure on the first two toes.<\/span><\/li>\n<\/ol>\n<p><b>4. Farmer&#8217;s Walk on Toes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This builds isometric strength and stability.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Hold a heavy pair of dumbbells at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Position:<\/b><span style=\"font-weight: 400;\"> Rise up onto your tiptoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Movement:<\/b><span style=\"font-weight: 400;\"> Walk forward for the prescribed time or distance, maintaining the high heel position. Don\u2019t let your heels drop.<\/span><\/li>\n<\/ol>\n<p><b>5. Jump Rope<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This provides plyometric stimulus and metabolic stress.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Hold a jump rope handle in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Jump continuously on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rhythm:<\/b><span style=\"font-weight: 400;\"> Keep the jumps small and quick, focusing on the elasticity of the lower leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For those who are interested in bodyweight alternatives, you may want to explore <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-calves\/\"><b>calisthenics for calves<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79956\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toe-squat.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_Seated_Calf_Raises_Be_Fast_or_Slow\"><\/span><b>Should Seated Calf Raises Be Fast or Slow?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you perform seated calf raises fast or slow depends entirely on your goal. The tempo of your lift is an acute variable that often gets ignored, but it dictates the outcome of your training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the National Strength and Conditioning Association (NSCA), due to the principle of specificity, training should be tailored to the goal of the lifter (<\/span><a href=\"https:\/\/www.nsca.com\/contentassets\/8323553f698a466a98220b21d9eb9a65\/foundationsoffitnessprogramming_201508.pdf?srsltid=AfmBOoqzdBw9fwx4UcjJBsd4AALa3OmZR7NFlV0aiMN49pT-zBM5qOQG\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If your goal is muscular hypertrophy, it\u2019s beneficial to vary the repetition range and utilize a variety of loads and loading strategies.<\/span><\/p>\n<p style=\"text-align: center;\"><b>For Hypertrophy (Muscle Growth)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If size is the prize, research has suggested that maximizing time under tension\/mechanical stress along with metabolic stress is key (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A controlled, moderate tempo is usually best. A 2-1-2-0 tempo is a great starting point:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2 seconds<\/b><span style=\"font-weight: 400;\"> lowering the weight (eccentric phase)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1-second<\/b><span style=\"font-weight: 400;\"> pause at the bottom (to eliminate the stretch reflex)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2 seconds<\/b><span style=\"font-weight: 400;\"> lifting the weight (concentric phase)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>0-second<\/b><span style=\"font-weight: 400;\"> pause at the top.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The pause at the bottom is crucial. Your Achilles tendon acts like a rubber band &#8211; if you bounce out of the bottom, the tendon does the work. Pausing places a greater tension and stress on the soleus.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79947\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0711.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>For Strength and Power<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re an athlete who is looking for explosiveness, you might utilize a faster concentric phase. You might lower the weight under control (2-3 seconds), but explode up as fast as possible (intentionally moving the weight quickly, even if it moves slowly due to the load).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, even for power, the eccentric (lowering) phase should rarely be uncontrolled. Dropping the weight rapidly increases injury risk and reduces muscle stimulation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about how tempo affects your results, consult resources on proper lifting cadence from organizations such as ACE Fitness.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Heavy_Should_Seated_Calf_Raises_Be\"><\/span><b>How Heavy Should Seated Calf Raises Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Determining the &#8220;right&#8221; weight can be tricky, as &#8220;heavy&#8221; is a relative term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We need to move away from vague descriptors. When we say &#8220;heavy&#8221;, we typically mean a load that is 80% or more of your one-rep max (1RM), usually allowing for 1-5 repetitions. When we say &#8220;moderate&#8221;, we\u2019re traditionally looking at 60-80% of 1RM, allowing for 8-12 repetitions (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\">8<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start conservatively. The calves are dense with pain receptors and prone to delayed onset muscle soreness (DOMS).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recommendation:<\/b><span style=\"font-weight: 400;\"> Select a weight that allows you to perform 15-20 repetitions with perfect form. This is roughly 50-60% of your estimated 1RM.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Your priority is learning the motor pattern and feeling the stretch and squeeze, not moving maximum poundage.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Progression<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Once you can complete the upper end of your rep range (e.g. 20 reps) with good form for two consecutive workouts, it\u2019s time to increase the load.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The 2-for-2 Rule:<\/b><span style=\"font-weight: 400;\"> If you can perform two extra reps over your goal in the last set of two consecutive workouts, increase the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increment:<\/b><span style=\"font-weight: 400;\"> For dumbbells, increase by 5 lbs (approx. 2.5 kg) per side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recent research has highlighted that effort &#8211; taking sets close to failure &#8211; is a more practical approach than focusing on the specific weight used (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254622000400\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You can achieve hypertrophy with lighter loads (30-50% 1RM) if you take the set to failure, just as you can with heavier loads. However, for the soleus, which is composed of predominantly slow-twitch fibers (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0940960225003231\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), slightly higher rep ranges (15-25) often yield excellent results as they extend the time under tension.<\/span><\/p>\n<\/div>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mat-pilates-leg-workout\/\">Beginner Mat Pilates Leg Workout For Strong, Toned Legs<\/a><\/em><\/p>\n<div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_Seated_Calf_Raises\"><\/span><b>How Often Should I Do Seated Calf Raises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calves are incredibly resilient. As they\u2019re used to carrying your body weight around all day while you walk, they require a significant stimulus to adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common pitfall is treating calves as an afterthought, throwing in a few half-hearted sets once a week at the end of a leg day. This is rarely sufficient for growth.<\/span><\/p>\n<p><b>Recommendation:<\/b><span style=\"font-weight: 400;\"> Train your calves at least twice per week.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> 2 to 3 sessions per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> Choose 2-3 calf exercises per session, performing 3-4 sets of each.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As the soleus recovers relatively quickly compared to larger muscle groups such as the hamstrings or quads, you can train them with higher frequency. A Monday\/Thursday or Tuesday\/Friday split works well, but you should pay attention to how your calves feel and take rest days if you\u2019re experiencing prolonged soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find your calves to be particularly stubborn, you might even benefit from a high-frequency approach, training them 4 times a week with varying intensities (e.g. two heavy days and two light\/high-rep days).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with access to more equipment, integrating the <\/span><a href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\"><b>standing barbell calf raise<\/b><\/a><span style=\"font-weight: 400;\"> can be a powerful addition to your weekly rotation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79946\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/betterme0703.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Common_Mistake_for_Seated_Calf_Raises\"><\/span><b>What Is a Common Mistake for Seated Calf Raises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We often see people wasting their time at the gym simply because their execution is slightly off. Here are the most likely mistakes that kill your calf gains.<\/span><\/p>\n<p><b>1. Limited Range of Motion<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the cardinal sin of calf training.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Mistake:<\/b><span style=\"font-weight: 400;\"> Performing &#8220;half-reps&#8221; where the heel barely drops below parallel and barely rises above neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Fix:<\/b><span style=\"font-weight: 400;\"> You must lower your heels until you feel a distinct, uncomfortable stretch in the calf. Then, you must rise all the way up onto the very tips of your toes, like a ballerina. The top and bottom 10% of the movement are where the most value lies.<\/span><\/li>\n<\/ul>\n<p><b>2. Bouncing (Using the Stretch-Shortening Cycle)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Mistake:<\/b><span style=\"font-weight: 400;\"> Only doing reps rapidly, bouncing the weight up and down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Reality:<\/b><span style=\"font-weight: 400;\"> This utilizes the elasticity of the Achilles tendon more than the contractile strength of the muscle fibers, which will have less of an impact on muscle size.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Pause for a full second at the bottom of every single rep. This dissipates the stored elastic energy and forces the soleus to do the work from a dead stop.<\/span><\/li>\n<\/ul>\n<p><b>3. Improper Foot Placement<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Mistake:<\/b><span style=\"font-weight: 400;\"> Letting your ankles roll outward (supination) as you press up. This shifts the load to the outside of the foot and reduces activation of the big toe, which is essential for maximal plantarflexion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Press through your first and second toes (the big toe and the one next to it). Keep your ankles aligned vertically with your knees.<\/span><\/li>\n<\/ul>\n<p><b>4. Ignoring Progressive Overload<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Mistake:<\/b><span style=\"font-weight: 400;\"> Using the same 25lb dumbbell for six months.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Track your workouts. If you did 3 sets of 15 with 40lbs last week, aim for 3 sets of 16, or 3 sets of 15 with 45lbs this week. You must give your body a reason to change.<\/span><\/li>\n<\/ul>\n<p><b>5. Low Training Volume<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Mistake:<\/b><span style=\"font-weight: 400;\"> Doing 3 sets of 10 once a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Fix:<\/b><span style=\"font-weight: 400;\"> As mentioned earlier, calves need volume. Aim for 10-15 hard sets per week as a starting point for hypertrophy.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79938\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch-1024x640.png\" alt=\"mat pilates leg workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/standing-thigh-stretch.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_is_better_seated_or_standing_calf_raises\"><\/span><strong>Which is better, seated or standing calf raises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is strictly &#8220;better&#8221; &#8211; they target different muscles. Seated calf raises target the soleus muscle as the bent knee puts the gastrocnemius on slack, while standing calf raises target both the gastrocnemius and the soleus. For complete lower leg development, a comprehensive program should include both variations.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_are_calves_the_hardest_muscle_to_build\"><\/span><strong>Why are calves the hardest muscle to build?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calves can be difficult to build, potentially due to their high density of androgen receptors and their specific muscle fiber composition (often a mix of slow and fast-twitch). However, the evidence here is weak (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11354521\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, as they are used constantly for walking, they are conditioned for endurance and require high-intensity overload or high volume to be stimulated significantly enough to grow.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_seated_calf_raises_increase_size\"><\/span><strong>Do seated calf raises increase size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, seated calf raises could increase the size of the soleus muscle. While the soleus sits underneath the gastrocnemius, growing it pushes the gastrocnemius out, adding overall width and thickness to the lower leg. It contributes significantly to the overall circumference of the calf.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_calves_hurt_so_much_after_calf_raises\"><\/span><strong>Why do calves hurt so much after calf raises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The calves are often subject to intense delayed onset muscle soreness (DOMS) as exercises such as calf raises involve a loaded stretch under tension. This eccentric loading causes micro-tears in the muscle fibers, which leads to inflammation and soreness as part of the repair and growth process (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12617692\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_100_calf_raises_a_day_grow_my_calves\"><\/span><strong>Will 100 calf raises a day grow my calves?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing 100 bodyweight calf raises a day might provide some initial growth for a complete beginner, but it will quickly lead to a plateau. Muscle growth requires progressive overload (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Once your calves can easily handle 100 bodyweight reps, you\u2019re training endurance, not hypertrophy. You need to add external resistance (weight) to continue growing.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Calf_Raise_Dumbbell\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building impressive calves requires more than just genetic luck &#8211; it demands a strategic approach that\u2019s rooted in anatomy and biomechanics. The seated calf raise with dumbbells is an indispensable tool in your arsenal, offering a precise way to target the often-neglected soleus muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By adhering to strict form, managing your tempo, and committing to progressive overload, you can turn a stubborn weak point into a powerful asset. Remember, consistency is the currency of fitness &#8211; spend it wisely on the exercises that yield the highest return.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever poured energy into countless calf raises yet still struggle with thin lower legs, you\u2019re not alone. Growing bigger calves ranks among the toughest fitness goals for athletes and enthusiasts alike. Genetics, daily walking, and repetitive motion all make this muscle group notoriously stubborn. For many, even advanced routines yield little visible difference, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84769,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[45],"class_list":["post-84768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Perform the Seated Calf Raise with Dumbbells - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SEATED CALF RAISE DUMBBELL \u27a4 guide: Master form, target the soleus, and unlock lower leg growth with this expert, science-backed training tutorial.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Perform the Seated Calf Raise with Dumbbells\" \/>\n<meta property=\"og:description\" content=\"\u2605 SEATED CALF RAISE DUMBBELL \u27a4 guide: Master form, target the soleus, and unlock lower leg growth with this expert, science-backed training tutorial.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Perform the Seated Calf Raise with Dumbbells\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\"},\"wordCount\":2564,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019ve ever poured energy into countless calf raises yet still struggle with thin lower legs, you\u2019re not alone. Growing bigger calves ranks among the toughest fitness goals for athletes and enthusiasts alike. Genetics, daily walking, and repetitive motion all make this muscle group notoriously stubborn. For many, even advanced routines yield little visible difference, leaving them frustrated and with the sense that true growth just isn\u2019t possible.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But here's the reality: the key to breaking this plateau lies in effective isolation and consistent overload - two elements that are often overlooked in most routines. The seated calf raise with dumbbells directly targets the soleus, the deeper part of your calf that\u2019s responsible for thickness and shape. By learning to harness this exercise, you can finally address the challenge of stubborn calf growth and unlock the lower leg gains you\u2019ve been chasing. More specifically, isolating the stubborn soleus muscle deep within your lower leg.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Seated Calf Raise Dumbbell Exercise?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To understand this exercise, we first need to take a quick look at the anatomy of your lower leg. Your calf is primarily made up of two distinct muscles: the gastrocnemius and the soleus (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459362\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The gastrocnemius is the large, diamond-shaped muscle visible on the back of the leg. It crosses the knee joint (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532946\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The soleus, however, lies underneath the gastrocnemius and does not cross the knee joint - it only crosses the ankle (<\/s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\",\"name\":\"How to Perform the Seated Calf Raise with Dumbbells - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png\",\"description\":\"\u2605 SEATED CALF RAISE DUMBBELL \u27a4 guide: Master form, target the soleus, and unlock lower leg growth with this expert, science-backed training tutorial.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Leg Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How to Perform the Seated Calf Raise with Dumbbells\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Growing bigger calves ranks among the toughest fitness goals for athletes and enthusiasts alike. Genetics, daily walking, and repetitive motion all make this muscle group notoriously stubborn. For many, even advanced routines yield little visible difference, leaving them frustrated and with the sense that true growth just isn\u2019t possible.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But here's the reality: the key to breaking this plateau lies in effective isolation and consistent overload - two elements that are often overlooked in most routines. The seated calf raise with dumbbells directly targets the soleus, the deeper part of your calf that\u2019s responsible for thickness and shape. By learning to harness this exercise, you can finally address the challenge of stubborn calf growth and unlock the lower leg gains you\u2019ve been chasing. More specifically, isolating the stubborn soleus muscle deep within your lower leg.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Seated Calf Raise Dumbbell Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To understand this exercise, we first need to take a quick look at the anatomy of your lower leg. Your calf is primarily made up of two distinct muscles: the gastrocnemius and the soleus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459362\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The gastrocnemius is the large, diamond-shaped muscle visible on the back of the leg. It crosses the knee joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532946\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The soleus, however, lies underneath the gastrocnemius and does not cross the knee joint - it only crosses the ankle (<\/s ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/","url":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/","name":"How to Perform the Seated Calf Raise with Dumbbells - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png","description":"\u2605 SEATED CALF RAISE DUMBBELL \u27a4 guide: Master form, target the soleus, and unlock lower leg growth with this expert, science-backed training tutorial.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-997-seated-calf-raise-dumbbell.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/seated-calf-raise-dumbbell\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Leg Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/"},{"@type":"ListItem","position":5,"name":"How to Perform the Seated Calf Raise with Dumbbells"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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