Legs · Dumbbell
Dumbbell Seated One Leg Calf Raise Hammer Grip
How to do the dumbbell seated one leg calf raise hammer grip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench with the ball of one foot on a small block and hold a dumbbell with a neutral hammer grip resting on that knee. Press through the ball of your foot to lift your heel as high as possible, then lower under control. Complete your reps, then switch sides.
- 1Press through the ball of your working foot and squeeze the calf at the
- 2top
- 3Lower slowly to feel a deep stretch at the bottom
- 4Keep the dumbbell steady on your knee throughout
Common mistakes
- Do not bounce or use momentum
- Avoid letting your ankle roll inward or outward
- Do not let the working knee drift or lift off
Muscles worked
The dumbbell seated one leg calf raise hammer grip mainly works the calves.
- CalvesPrimary
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the dumbbell seated one leg calf raise hammer grip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.