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

If you can’t perform the Dumbbell Seated One Leg Calf Raise — Hammer Grip, use seated calf machine, barbell seated calf raise, single-leg standing dumbbell raises, leg-press calf raises, or donkey calf raises. Each maintains plantarflexion work for the soleus and gastrocnemius. Cue: dorsiflex fully, then press through the forefoot with controlled tempo.

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

Dumbbell Seated One Leg Calf Raise - Hammer Grip
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.

Best Dumbbell Seated One Leg Calf Raise - Hammer Grip Alternatives

Best Match
Dumbbell Seated One Leg Calf Raise - Palm Up

1. Dumbbell Seated One Leg Calf Raise - Palm Up

96% Match
Calves Dumbbell Intermediate Isolation
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.
Dumbbell Seated Calf Raise

2. Dumbbell Seated Calf Raise

90.9% Match
Calves Dumbbell Beginner 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 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.
Exercise Ball On The Wall Calf Raise

3. Exercise Ball On The Wall Calf Raise

82.9% 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.
Dumbbell Seated One Leg Calf Raise

4. 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.
Band Single Leg Calf Raise

5. Band Single Leg Calf Raise

79.3% 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.
Barbell Standing Rocking Leg Calf Raise

6. Barbell Standing Rocking Leg Calf Raise

76.2% Match
Calves Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
  2. Raise your heels off the ground as high as possible, balancing on the balls of your feet.
  3. Slowly lower your heels back down to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Standing Leg Calf Raise

7. Barbell Standing Leg Calf Raise

75.7% Match
Calves Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place a barbell across your upper back.
  2. Raise your heels off the ground as high as possible, using your calves.
  3. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  4. Repeat for the desired number of repetitions.
Band Single Leg Reverse Calf Raise

8. Band Single Leg Reverse Calf Raise

75.3% 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 foot.
  2. Hold onto a stable object for balance.
  3. Slowly raise your 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 heel back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other leg.
Donkey Calf Raises

9. Donkey Calf Raises

71.6% Match
Calves Other Beginner Isolation
How to perform this exercise
  1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
  2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Single Leg Calf Raise

10. Dumbbell Single Leg Calf Raise

69.9% Match
Calves Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
  2. Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
  3. Raise your heel as high as possible, lifting your body up onto your toes.
  4. Pause for a moment at the top, then slowly lower your heel back down below the step.
  5. Repeat for the desired number of repetitions, then switch to the other leg.

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.

How to Choose the Right Substitute

Prioritize the muscle emphasis you need: select seated variations (machine or barbell) to target the soleus because knee flexion shortens the gastrocnemius and shifts work to the soleus. Pick standing or leg-press calf raises to emphasize gastrocnemius if you want more vertical force. Consider stability — single-leg standing variants demand ankle control and balance — and load capacity; machines and leg-press allow heavier loading. Technique cue: use full dorsiflexion at the bottom, a controlled 1–2 second concentric, and a brief isometric squeeze at peak plantarflexion to maximize muscle activation.

Frequently Asked Questions

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.

Can I build muscle without doing Dumbbell Seated One Leg Calf Raise - Hammer Grip?

Yes — you can build calf muscle using other seated or standing calf variations, heavy loaded leg-press calf raises, or high-volume single-leg work to stimulate the soleus and gastrocnemius. Focus on progressive overload, full ROM, and deliberate tempo to ensure consistent hypertrophic stimulus.

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