Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerIsolationDumbbell
Dumbbell Seated One Leg Calf Raise Hammer Grip
Calves · Lower Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
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.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
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Calves · Lower Legs
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Bodyweight
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Calves · Lower Legs
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Resistance band
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