Dumbbell Seated One Leg Calf Raise - Hammer Grip exercise animated demonstration

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Dumbbell Seated One Leg Calf Raise - Hammer Grip

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Beginner

target Target Muscle Groups

Primary: Calves accessibility Lower Legs
Hamstrings Glutes

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Dumbbell Seated One Leg Calf Raise - Hammer Grip is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.

list_alt Step-by-Step Instructions

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.

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