Dumbbell Seated One Leg Calf Raise - Hammer Grip

Dumbbell Seated One Leg Calf Raise - Hammer Grip

The Dumbbell Seated One Leg Calf Raise - Hammer Grip is a fantastic exercise that targets the muscles in your calves, primarily the soleus and gastrocnemius. This exercise is particularly effective for those looking to build lower leg strength, improve balance, and enhance overall lower body stability. To perform this exercise, you will need a pair of dumbbells and a sturdy chair or bench. Begin by sitting on the edge of the chair with your feet flat on the floor and your knees bent at a 90-degree angle. Grasp the dumbbells firmly with a hammer grip, which means your palms are facing each other, and hold them at your sides. Now, lift one foot off the floor while keeping the other foot firmly planted. Raise your body up onto the toes of your working foot, using the muscles in your calves to lift your body weight. Hold for a moment at the top, feeling the contraction in your calf muscles, and then slowly lower yourself back down to the starting position. Throughout this exercise, it is important to maintain proper form and concentrate on the muscles being worked. Keep your back straight, engage your core for stability, and focus on using your calf muscles to lift your body weight. Gradually increase the weight of the dumbbells as you become stronger and more comfortable with the exercise. Incorporating the Dumbbell Seated One Leg Calf Raise - Hammer Grip into your workout routine can lead to improved calf strength, enhanced athletic performance, and even better overall lower body aesthetics. Give it a try and reap the benefits of this effective exercise!


  • Sit on a bench or chair with your feet flat on the floor and a dumbbell resting on one thigh.
  • Place one foot on a raised platform such as a step or weight plate so that your heel is hanging off the edge.
  • Hold a dumbbell in one hand and place the same-side elbow on the same-side thigh.
  • Keep your back straight, engage your core, and maintain good posture throughout the exercise.
  • Press your toes into the platform, slowly raising your heel as high as possible while keeping the rest of your foot stationary.
  • Pause for a moment at the top of the movement, squeezing your calf.
  • Slowly lower your heel back down until it is below the level of the platform, feeling a stretch in your calf.
  • Repeat for the desired number of repetitions.
  • Switch legs and perform the exercise with the other leg.
  • Ensure equal training for both calves by utilizing the appropriate weight and focusing on proper form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Engage your core for stability and balance
  • Start with lighter dumbbells and gradually increase the weight as you get stronger
  • Hold the dumbbells with a hammer grip to target the calf muscles more effectively
  • Perform the exercise slowly and controlled to maximize muscle engagement
  • Keep your back straight and chest lifted during the movement
  • Squeeze your calf muscles at the top of the movement for an extra contraction
  • Breathe steadily throughout the exercise to maintain oxygen flow to the muscles
  • Stretch your calf muscles after the exercise to prevent tightness and improve flexibility


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