Male model ex_ZTQXBO

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Lower Legs · Dumbbell

Dumbbell Seated One Leg Calf Raise Hammer Grip

beginnerstrengthOne side at a time

Dumbbell Seated One Leg Calf Raise Hammer Grip is a beginner isolation strength exercise that works the calves (lower legs). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

How to do Dumbbell Seated One Leg Calf Raise Hammer Grip

Sit on a bench with your right forefoot on a weightplate. Hold a dumbbell in your right hand and place it on your right thigh near your knee.
Push through your right forefoot to raise your heel as high as possible, lifting the dumbbell. Briefly hold this position, squeezing your calf muscle.
Slowly lower your heel back to the starting position. Repeat for the desired number of repetitions, then switch to the left leg.

Form tips

Fully extend and contract your calf muscle for a full range of motion.
Keep your core engaged for balance.
Avoid placing the dumbbell directly on your knee joint.

Dumbbell Seated One Leg Calf Raise Hammer Grip alternatives

Kettlebell Seated Calf Raise

Calves · beginner

Barbell Standing Leg Calf Raise

Calves · intermediate

Calf Raise Leg Press Machine

Calves · beginner

Kettlebell Single Leg Calf Raise

Calves · intermediate

More calves exercises

Dumbbell Seated Calf Raise

Calves · beginner

Dumbbell Standing Single Leg Calf Raise

Calves · intermediate

Horizontal Leg Press Calf Raise

Calves · beginner

Single Leg Calf Raise Leg Press Machine

Calves · beginner

Dumbbell Single Leg Calf Raise Wall Support

Calves · intermediate

Horizontal Leg Press Calf Raise Single Leg

Calves · beginner

Smith Machine Calf Raise

Calves · beginner

Seated Calf Machine

Calves · beginner

Dumbbell Seated One Leg Calf Raise Hammer Grip FAQ

What muscles does Dumbbell Seated One Leg Calf Raise Hammer Grip work?

Dumbbell Seated One Leg Calf Raise Hammer Grip mainly works the calves in the lower legs (Gastrocnemius and Soleus).

What equipment do you need for Dumbbell Seated One Leg Calf Raise Hammer Grip?

You need a dumbbell.

How many sets and reps of Dumbbell Seated One Leg Calf Raise Hammer Grip should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated One Leg Calf Raise Hammer Grip good for beginners?

Yes. Dumbbell Seated One Leg Calf Raise Hammer Grip is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Dumbbell Seated One Leg Calf Raise Hammer Grip burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated One Leg Calf Raise Hammer Grip?

Other exercises for the calves include Kettlebell Seated Calf Raise, Barbell Standing Leg Calf Raise, Calf Raise Leg Press Machine and Kettlebell Single Leg Calf Raise.

For developers

Use Dumbbell Seated One Leg Calf Raise Hammer Grip in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZTQXBO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZTQXBO",
  "name": "Dumbbell Seated One Leg Calf Raise Hammer Grip",
  "model": "male",
  "target": "Calves",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_ZTQXBO/mp4-720.mp4?…",
    "poster": "https://…/ex_ZTQXBO/poster.jpg?…"
  }
}