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

If you can’t perform the Dumbbell Seated One Leg Calf Raise - Palm Up, use single-leg standing calf raises, band-resisted seated raises, leg-press calf raises, or donkey calf raises to train plantarflexion. Emphasize full dorsiflexion-to-plantarflexion ROM and pause 1–2 seconds at the top to improve soleus and gastrocnemius activation.

Original Exercise: Dumbbell Seated One Leg Calf Raise - Palm Up

Dumbbell Seated One Leg Calf Raise - Palm Up
Primary Muscle
Calves
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Hamstrings, Glutes
How to Perform Dumbbell Seated One Leg Calf Raise - Palm Up
  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.

Ranked Dumbbell Seated One Leg Calf Raise - Palm Up Alternatives

Best Match
Dumbbell Seated One Leg Calf Raise - Hammer Grip

1. Dumbbell Seated One Leg Calf Raise - Hammer Grip

96% 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 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.
Dumbbell Seated Calf Raise

2. Dumbbell Seated Calf Raise

86.9% 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.
Smith Seated One Leg Calf Raise

3. Smith Seated One Leg Calf Raise

83.1% Match
Calves Smith-machine Intermediate Isolation
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.
Exercise Ball On The Wall Calf Raise

4. Exercise Ball On The Wall Calf Raise

78.9% 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.
Sled One Leg Calf Press On Leg Press

5. Sled One Leg Calf Press On Leg Press

78.1% Match
Calves Sled Intermediate Isolation
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.
One Leg Floor Calf Raise

6. One Leg Floor Calf Raise

77.2% Match
Calves Body-weight Beginner Isolation
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.
One Leg Donkey Calf Raise

7. One Leg Donkey Calf Raise

76.7% Match
Calves Body-weight 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.
Barbell Standing Rocking Leg Calf Raise

8. 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.
Dumbbell Seated One Leg Calf Raise

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.
Barbell Standing Leg Calf Raise

10. 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.

Why You Might Need a Dumbbell Seated One Leg Calf Raise - Palm Up Alternative

You may substitute this exercise for several reasons: limited or no dumbbells, knee or ankle pain, travel, or a need for greater loading options. Palm-up grip only affects how you hold the weight, not plantarflexion mechanics, so alternatives that reproduce ankle motion still target the calves. Use seated variations with a bent knee to bias the soleus and standing variations with a straight knee to load the gastrocnemius. If joint pain limits dorsiflexion, pick exercises with a smaller ROM or use band tension to control loading while maintaining muscle activation.

How to Choose the Right Substitute

Pick a substitute based on the muscle emphasis you need, available equipment, and any joint restrictions. If you want soleus development, choose seated or bent-knee raises; cue a deep dorsiflexion stretch and a controlled 2–3s eccentric. For gastrocnemius focus, use standing single-leg raises with the knee extended and pause at peak contraction. For progressive overload, select exercises that allow added load (leg-press calf raises or weighted standing raises). Prioritize full ankle ROM and tempo control to maximize plantarflexor activation and hypertrophy.

Frequently Asked Questions

What muscles does Dumbbell Seated One Leg Calf Raise - Palm Up work?

The move primarily targets the soleus and secondarily the gastrocnemius by driving plantarflexion. Because you perform it seated with a bent knee, the soleus receives greater activation; cue a full dorsiflexion stretch before each rep for maximal recruitment.

What is the best bodyweight alternative to Dumbbell Seated One Leg Calf Raise - Palm Up?

Single-leg standing calf raises on a step are the best bodyweight option. Drop the heel below the step for a full stretch, then rise onto the toes with a 1–2 second pause at the top to increase gastrocnemius activation.

Can I build muscle without doing Dumbbell Seated One Leg Calf Raise - Palm Up?

Yes. You can hypertrophy calves with other plantarflexion exercises if you apply progressive overload and control tempo. Use heavy standing raises, leg-press calf raises, or slow eccentrics (3s descent) to stimulate both soleus and gastrocnemius.

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