Dumbbell seated one leg calf raise - hammer grip

What it works

Primary muscle

Calves

Also works

HamstringsGlutes

Equipment

Dumbbell

Movement

Legs

Type

Isolation

Logged as

Weight × reps

Suggested rest

90 seconds

How to do it

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

What to do instead

• One leg donkey calf raiseBodyweight
• Donkey calf raiseBodyweight
• Standing calvesBodyweight
• Cable standing calf raiseCable
• Smith standing leg calf raiseSmith machine
• Dumbbell seated one leg calf raiseDumbbell

Easier variations

• Exercise ball on the wall calf raiseDumbbell
• Donkey calf raiseBodyweight
• Dumbbell seated calf raiseDumbbell
• Standing calvesBodyweight

Harder variations

• Dumbbell seated one leg calf raise - palm upDumbbell
• Dumbbell single leg calf raiseDumbbell
• Single leg calf raise (on a dumbbell)Dumbbell
• Band single leg reverse calf raiseResistance band

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