The seated dumbbell toe raise is an isolation exercise that targets then entire lower leg. The seated position ensures maximum isolation of the target area.
Sit at the end of a bench with your feet off the floor and your legs fully extended in front of you. Place a dumbbell between your feet, squeezing them together to ensure the dumbbell doesn't fall out.
Begin by flexing your toes towards your body. Pause, then extend your toes away from your body.
Keep your torso stationary throughout the movement.
Don't let your knees create the motion. Instead, focus on your lower legs doing the work.