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Dumbbell Seated One Leg Calf Raise (Hammer Grip)

Step by step instructions, muscle activation and variants for the Dumbbell Seated One Leg Calf Raise (Hammer Grip).

EasyCalves

About this exercise

The dumbbell seated one-leg calf raise with a hammer grip is a unilateral isolation exercise for the soleus. Holding a single dumbbell vertically in a neutral (hammer) grip on the working thigh while the knee is bent isolates each calf separately, helping to correct side-to-side imbalances. The seated position keeps the gastrocnemius shortened so the soleus does the majority of the work.

How to Perform

  • Sit on the edge of a flat bench with feet flat on the floor
  • Hold one dumbbell in a neutral grip and place it vertically on the thigh of the working leg
  • Lift the opposite foot slightly off the floor so the working leg is doing all the effort
  • Lower the heel of the working foot toward the floor for a full calf stretch
  • Drive through the ball of the foot and raise the heel as high as possible
  • Pause at the top and squeeze the calf
  • Lower slowly back to the start, complete all reps, then switch legs

Muscle Activation

Primary
Calves

About the Dumbbell Seated One Leg Calf Raise (Hammer Grip)

The Dumbbell Seated One Leg Calf Raise (Hammer Grip) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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