Dumbbell Seated One Leg Calf Raise - Hammer Grip Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Dumbbell
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Leg Calf Raise - Hammer Grip
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Seated One Leg Calf Raise - Hammer Grip
- Sit on a bench with a dumbbell in one hand.
- Place the ball of your foot on the edge of a step or platform with your heel hanging off.
- Allow the heel to drop down, then push through the ball of your foot to lift your body.
- Pause at the top and then lower back down for a complete rep.
Common Mistakes
- Rushing the movement.
- Using too much weight.
- Not fully extending the calf at the top of the raise.
Modifications
- Perform with both legs for a reduced challenge.
- Use a lighter dumbbell to start if stability is an issue.
Tips
- Keep your core engaged to maintain balance.
- Perform the exercise slowly for maximum contraction.
- Use an appropriate weight that allows for controlled movements.
Dumbbell Seated One Leg Calf Raise - Hammer Grip Alternatives
Tags
calf
single leg
strength
dumbbell
gastrocnemius
fitness
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