Beginner
DUMBBELL SEATED ONE LEG CALF RAISE - HAMMER GRIP
Lower legs
Body Part
Calves
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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