Dumbbell Seated One Leg Calf Raise Hammer Grip

Muscles worked

Setup

1. Sit on the edge of a flat bench with a weight plate positioned on the floor in front of your working leg.
2. Place the ball of your foot on the edge of the plate so your heel hangs off, and hold a dumbbell vertically (hammer grip) on your lower thigh just above the knee.
3. Keep your non-working foot flat on the floor for balance and maintain an upright, neutral spine.
4. Grip the top of the dumbbell with your hand to stabilize the weight against your leg.

How to do it

1. Lower your heel slowly toward the floor until you feel a deep stretch in your calf, inhaling during the descent.
2. Press through the ball of your foot to raise your heel as high as possible, exhaling as you reach peak contraction.
3. Pause for one second at the top to maximize muscle fiber recruitment.
4. Lower the weight with a controlled 3-second tempo to return to the starting stretch.

Form checklist

• Ensure the ball of the foot remains in constant contact with the plate.
• Avoid using your arms to pull the weight up; let the calf do all the work.
• Maintain a 90-degree angle at the knee to keep the focus on the soleus.
• Keep your torso still and avoid bouncing at the bottom of the movement.

Pro tips

• Focus on pushing through the big toe to ensure the calf is fully engaged through the entire range of motion.
• Visualize the muscle shortening and lengthening to enhance the mind-muscle connection with the soleus.

Make it harder

• Incorporate a 3-second pause at the bottom stretch position to eliminate the stretch reflex and increase difficulty.
• Perform 1.5 reps by going all the way up, halfway down, back to the top, and then all the way down.

Frequently asked

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, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the dumbbell seated one leg calf raise hammer grip?

The dumbbell seated one leg calf raise hammer grip uses dumbbell.

Is the dumbbell seated one leg calf raise hammer grip good for beginners?

The dumbbell seated one leg calf raise hammer grip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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