Exercise guide · Beginner · Compound

Dumbbell Seated One Leg Calf Raise - Hammer Grip: How to Do It & Muscles Worked

The dumbbell seated one leg calf raise - hammer grip is a lower leg exercise that targets the calves, with secondary emphasis on the hamstrings and glutes. It is performed seated, using a dumbbell for resistance, and involves raising and lowering the heel to strengthen the calf muscles.

Primary muscles
Calves
Secondary muscles
Hamstrings , Glutes
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated one leg calf raise - hammer grip
Front view: muscles worked by the dumbbell seated one leg calf raise - hammer grip. Primary: calves. Secondary: hamstrings and glutes.
Back view: muscles worked by the dumbbell seated one leg calf raise - hammer grip. Primary: calves. Secondary: hamstrings and glutes.
Primary Secondary

How to do the dumbbell seated one leg calf raise - hammer grip

  1. Step 1: Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
  2. Step 2: Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
  3. Step 3: Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
  4. Step 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. Step 5: Pause for a moment at the top, then slowly lower your heel back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch to the other leg.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated one leg calf raise - hammer grip by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated One Leg Calf Raise - Hammer Grip alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.