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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Seated One Leg Calf Raise - Hammer Grip

Dumbbell Seated One Leg Calf Raise - Hammer GripPlay demonstration
Primary muscle
Calves
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hamstrings, Glutes

How to perform Dumbbell Seated One Leg Calf Raise - Hammer Grip
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

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

    1. Dumbbell Seated One Leg Calf Raise - Palm Up

    96% match
    • Calves
    • Dumbbell
    • Intermediate
    • Isolation

    It uses the same equipment and still works the calves.

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Smith-machine
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  4. Exercise Ball On The Wall Calf RaisePlay demonstration

    4. Exercise Ball On The Wall Calf Raise

    83% match
    • Calves
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your back against a wall and place an exercise ball between your lower back and the wall.
    2. Position your feet shoulder-width apart, with your toes pointing forward.
    3. Hold a dumbbell in each hand, with your arms extended by your sides.
    4. Raise your heels off the ground, 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: standing, not seated
    • 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
    • Sled
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  7. One Leg Donkey Calf RaisePlay demonstration

    7. One Leg Donkey Calf Raise

    81% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Place your hands on a stable surface for support, such as a wall or a bar.
    3. Lift one leg off the ground, keeping your knee slightly bent.
    4. Raise your heel as high as possible, using your calf muscles.
    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.

    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
  8. Dumbbell Seated One Leg Calf RaisePlay demonstration

    8. Dumbbell Seated One Leg Calf Raise

    80% match
    • Calves
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
    2. Extend your left leg straight out in front of you, keeping your foot flexed.
    3. Place the ball of your right foot on an elevated surface, such as a step or weight plate.
    4. Using your calf muscles, raise your right heel as high as possible.
    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 legs.

    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: 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
  9. Band Single Leg Calf RaisePlay demonstration

    9. Band Single Leg Calf Raise

    79% match
    • Calves
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and place the band around the ball of your left foot.
    2. Hold onto a stable object for balance if needed.
    3. Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot.
    4. Pause for a moment at the top, then slowly lower your left heel back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the right leg.

    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 band, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated One Leg Calf Raise - Hammer Grip
  10. Hack One Leg Calf RaisePlay demonstration

    10. Hack One Leg Calf Raise

    79% match
    • Calves
    • Machine
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the sled machine to an appropriate weight.
    2. Stand on the sled machine with one foot, keeping the other foot off the ground.
    3. Hold onto the handles for stability.
    4. Raise your heel as high as possible, lifting your body up on 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.
    7. Switch legs and repeat the exercise.

    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: standing, not seated
    • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Hammer Grip

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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