Equipmentdumbbell
Difficultybeginner
calveslower legs
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.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
hamstringsglutes
Track Dumbbell Seated One Leg Calf Raise - Hammer Grip in RepEight
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