Dumbbell Seated One Leg Calf Raise Hammer Grip

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Gastrocnemius, Soleus

How to do it

1. 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.
2. Push through your right forefoot to raise your heel as high as possible, lifting the dumbbell. Briefly hold this position, squeezing your calf muscle.
3. 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.