Dumbbell Seated One Leg Calf Raise Hammer-Grip

How to do it

Press your free hand into the bench seat for balance during each rep.

1. 1

   Sit on a bench with one foot flat on an elevated surface, the other foot hanging off.

2. 2

   Hold a dumbbell vertically with one hand, using a hammer grip, and place it on the thigh of the working leg.

3. 3

   Push through the ball of your foot to raise your heel as high as possible.

4. 4

   Slowly lower your heel back down for a full stretch.

5. 5

   Repeat for the desired number of repetitions before switching legs.

Common mistakes

• ✕Bouncing at the bottom of each repetition
• ✕Rolling outward onto the outer foot edge
• ✕Lifting the working knee upward during raises