TETSUDumbbell Seated One Leg Calf Raise - Hammer Grip
The Dumbbell Seated One Leg Calf Raise - Hammer Grip is a dumbbell exercise for the lower legs that primarily targets the calves, with the hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Seated One Leg Calf Raise - Hammer Grip
- Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
- Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
- Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
- Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other leg.
Common questions
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. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Dumbbell Seated One Leg Calf Raise - Hammer Grip?
You need a dumbbell to perform the Dumbbell Seated One Leg Calf Raise - Hammer Grip.
How many sets and reps of the Dumbbell Seated One Leg Calf Raise - Hammer Grip should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated One Leg Calf Raise - Hammer Grip suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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