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Calves · Dumbbell · Beginner

How to do Dumbbell Seated One Leg Calf Raise - Hammer Grip

The dumbbell seated one leg calf raise - hammer grip is a lower leg exercise that targets the calves, with secondary emphasis on the hamstrings and glutes. It is performed seated, using a dumbbell for resistance, and involves raising and lowering the heel to strengthen the calf muscles.

Dumbbell Seated One Leg Calf Raise - Hammer Grip demonstration
Primary muscle
Calves
Also works
Hamstrings and Glutes
Equipment
Dumbbell
Level
Beginner
Category
Legs

How to do Dumbbell Seated One Leg Calf Raise - Hammer Grip, step by step

  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
  2. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
  3. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
  4. Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
  5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other leg.

Muscles worked

Dumbbell Seated One Leg Calf Raise - Hammer Grip works your calves as the main mover, with help from your hamstrings and glutes.

Track Dumbbell Seated One Leg Calf Raise - Hammer Grip in SPLYT

Dumbbell Seated One Leg Calf Raise - Hammer Grip is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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