10 Alternatives to Dumbbell Seated One-Leg Calf Raise (Hammer Grip)

The Dumbbell Seated One Leg Calf Raise - Hammer Grip is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated One Leg Calf Raise - Palm Up, the Dumbbell Seated Calf Raise and the Smith Seated One Leg Calf Raise.

Dumbbell Seated One Leg Calf Raise - Hammer GripWatch the Dumbbell Seated One Leg Calf Raise - Hammer Grip

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated One Leg Calf Raise - Hammer Grip

The steps for the Dumbbell Seated One Leg Calf Raise - Hammer Grip itself, so you can judge how close each substitute below really is.

Calves, with hamstrings, glutes · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell Seated One Leg Calf Raise - Hammer Grip Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated One Leg Calf Raise - Hammer Grip on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated One Leg Calf Raise - Palm UpPlay demonstration

    1. Dumbbell Seated One Leg Calf Raise - Palm Up

    96% match

    Calves · Intermediate · Isolation

    It uses the same equipment and still works the calves.

    • Dumbbell
    How to perform it
    1. Sit on a bench or chair with your back straight and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
    3. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
    4. 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.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
  2. Dumbbell Seated Calf RaisePlay demonstration

    2. Dumbbell Seated Calf Raise

    91% match

    Calves · Beginner · Isolation

    Pick this when you want an easier version that still works the calves.

    • Dumbbell
    How to perform it
    1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
    2. Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.
    3. Hold onto the dumbbell for stability.
    4. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
    5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Hammer Grip
  3. Smith Seated One Leg Calf RaisePlay demonstration

    3. Smith Seated One Leg Calf Raise

    83% match

    Calves · Intermediate · Isolation

    A good swap when you have a Smith machine to work with, and it still works the calves.

    • Smith-machine
    How to perform it
    1. Sit on the machine with your back against the pad and your feet on the footrest.
    2. Place one leg on the footrest and keep the other leg off the footrest.
    3. Using your calf muscles, raise your heel as high as possible.
    4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Hammer Grip
  5. Sled One Leg Calf Press On Leg PressPlay demonstration

    5. Sled One Leg Calf Press On Leg Press

    82% match

    Calves · Intermediate · Isolation

    A good swap when you have a sled to work with, and it still works the calves.

    • Sled
    How to perform it
    1. Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled.
    2. Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart.
    3. Place your toes and the balls of your feet on the sled, keeping your heels off.
    4. Push the sled forward by extending your ankles, keeping your knees slightly bent.
    5. Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Hammer Grip
  6. One Leg Floor Calf RaisePlay demonstration

    6. One Leg Floor Calf Raise

    81% match

    Calves · Beginner · Isolation

    Use this when you have nothing to train with, because it works the calves with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
    2. Lift one foot off the ground and balance on the other foot.
    3. Slowly raise your heel off the ground, lifting your body up onto the ball of your foot.
    4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Hammer Grip
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated

Why You Might Need a Dumbbell Seated One Leg Calf Raise - Hammer Grip Alternative

You may need substitutes because of equipment limits, wrist or forearm pain from the hammer grip, poor ankle mobility, or rehab needs. Seated variations bias the soleus via increased knee flexion, while standing options load the gastrocnemius more through ankle plantarflexion with knee extension. For example, choose a seated machine if your Achilles tolerates high reps; cue: sit tall, drive each rep from the ball of the foot and avoid rocking the thigh. Substitutes let you keep progressive overload, maintain ROM, and preserve unilateral strength work when one-leg loading is impractical.

Dumbbell Seated One Leg Calf Raise - Hammer Grip FAQ

What muscles does Dumbbell Seated One Leg Calf Raise - Hammer Grip work?

The exercise primarily targets the soleus with secondary activation of the gastrocnemius and intrinsic foot stabilizers. Because the knee is flexed, the gastrocnemius is shortened and contributes less, shifting concentric force output toward the soleus and ankle plantarflexors.

What is the best bodyweight alternative to Dumbbell Seated One Leg Calf Raise - Hammer Grip?

A single-leg standing calf raise on a step is the top bodyweight substitute; it loads the gastrocnemius and forces ankle stabilizers to engage. Cue: drop into full dorsiflexion on the step, then drive up through the ball of the foot with a 1–2 second pause at the top.

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