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Lower Legs Exercise · Dumbbell

Dumbbell Seated One Leg Calf Raise - Hammer Grip exercise animation

Dumbbell Seated One Leg Calf Raise - Hammer Grip

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

The hammer grip on the dumbbell doesn't change the target muscle, but it keeps the wrist in a more neutral position for anyone whose grip or forearm bothers them on the standard palm-down hold. Otherwise this is the same seated, bent-knee calf raise that leans on the soleus rather than the gastrocnemius. One leg at a time forces each calf to earn its own reps.

How to Do the Dumbbell Seated One Leg Calf Raise - Hammer Grip

  1. Sit on a bench or chair, feet flat on the floor, with a dumbbell resting across your thighs.
  2. Set one foot on an elevated surface, such as a step or block, letting your heel hang off the edge.
  3. Grip the dumbbell with a hammer grip — palms facing each other, fingers wrapped around the handle.
  4. With your core braced and back straight, push through the ball of your foot to raise your heel as high as possible.
  5. Hold briefly at the top, then lower your heel back down slowly.
  6. Repeat for the desired number of reps, then switch legs.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Seated One Leg Calf Raise - Hammer Grip primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Lower Legs Exercises

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More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have dumbbell? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Dumbbell Seated One Leg Calf Raise - Hammer Grip work?
The Dumbbell Seated One Leg Calf Raise - Hammer Grip primarily targets the calves, with the hamstrings and glutes assisting.
What equipment do I need for the Dumbbell Seated One Leg Calf Raise - Hammer Grip?
The Dumbbell Seated One Leg Calf Raise - Hammer Grip is done with a dumbbell.
What's a good alternative to the Dumbbell Seated One Leg Calf Raise - Hammer Grip?
If you don't have access to a dumbbell, the Ankle Circles targets the same calves using body weight instead.