10 Dumbbell Seated One Leg Calf Raise - Palm Up Alternatives for Home

Ranked Dumbbell Seated One Leg Calf Raise - Palm Up Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated One Leg Calf Raise - Palm Up 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

   Play demonstration

   1. Dumbbell Seated One Leg Calf Raise - Hammer Grip

   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 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.

   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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
2. Play demonstration

   2. Dumbbell Seated Calf Raise

   87% 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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Palm Up
3. Play 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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: a machine, not free weights
   • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Palm Up
4. Play demonstration

   4. Exercise Ball On The Wall Calf Raise

   79% 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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Body position: standing, not seated
   • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Palm Up
5. Play demonstration

   5. Sled One Leg Calf Press On Leg Press

   78% 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 - Palm Up
   • Equipment: a machine, not free weights
   • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Balance: easier to stay steady on than the Dumbbell Seated One Leg Calf Raise - Palm Up
6. Play demonstration

   6. One Leg Floor Calf Raise

   77% 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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not seated
7. Play demonstration

   7. One Leg Donkey Calf Raise

   77% 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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not seated
8. Play demonstration

   8. Barbell Standing Rocking Leg Calf Raise

   76% 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.

   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 - Palm Up
   • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Body position: standing, not seated
9. Play demonstration

   9. Dumbbell Seated One Leg Calf Raise

   76% 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 - Palm Up
   • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
   • Body position: seated, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
10. Play demonstration

    10. Barbell Standing Leg Calf Raise

    76% 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.

    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 - Palm Up
    • Primary muscle: calves, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
    • Equipment: free weights, the same as the Dumbbell Seated One Leg Calf Raise - Palm Up
    • Body position: standing, not seated