Description
A single-leg calf raise performed while seated, using a dumbbell held with a hammer grip.
How to Do Dumbbell Seated One Leg Calf Raise - Hammer Grip
- 1Setup
Sit on a bench with a dumbbell in one hand, resting it on the quad of the working leg, just above the knee, maintaining a hammer grip.
- 2Setup
Place the ball of your working foot on an elevated surface, such as a step or weight plate, allowing your heel to hang off freely.
- 3
Slowly lower your heel towards the floor, feeling a deep stretch in your calf muscle. Inhale during this eccentric phase.
- 4
Drive through the ball of your foot, lifting your heel as high as possible and contracting your calf muscle forcefully at the top. Exhale as you push up.
- 5
Hold the peak contraction briefly, then slowly and with control, return to the starting position to begin the next repetition.
Tips
- Ensure your heel drops below the elevated surface at the bottom for a full stretch and rises as high as possible for a complete contraction.
- Avoid bouncing or using momentum; focus on a slow, controlled tempo throughout both the eccentric and concentric phases to maximize muscle engagement.
- Keep a firm hammer grip on the dumbbell, ensuring it remains stable on your thigh without sliding off during the movement.
- Lightly brace your core to maintain a stable seated posture, preventing your upper body from rocking excessively.
Common Mistakes
- ×Don't bounce off the bottom of the movement; instead, control the descent and use your calf muscles to initiate the upward push.
- ×Avoid cutting the movement short at the top or bottom; fully extend your ankle at the peak and let your heel drop for a deep stretch.
- ×Prevent the dumbbell from sliding by placing it securely on your quad and potentially using your free hand to stabilize it.
Variations
Dumbbell Single Leg Calf Raise
Strengthen your calves and improve balance with the Dumbbell Single Leg Calf Raise.
Dumbbell Seated One Leg Calf Raise - Palm up
Target your gastrocnemius with the dumbbell seated one leg calf raise. This isolation exercise builds strength and definition in your lower legs
Dumbbell Seated One Leg Calf Raise
Strengthen your calves with the Dumbbell Seated One Leg Calf Raise. This isolation exercise effectively targets the gastrocnemius for powerful lower legs.
Dumbbell Seated Calf Raise
Strengthen your calves with the Dumbbell Seated Calf Raise. This isolation exercise targets the gastrocnemius and soleus, building powerful lower legs.
Related Exercises
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Exercise Ball on the Wall Calf Raise
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Seated Foot Slide
Gently strengthen your lower legs and improve ankle mobility with this low-impact seated exercise.
Barbell Lying Lifting (on hip)
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