A single-leg seated calf raise holding the dumbbell on the thigh with a neutral hammer grip, a variation that keeps the load easy to stabilize during high-rep soleus work.
하체덤벨Ankle plantar flexion
시작
끝
주동근
가자미근
협응근
비복근후경골근전완 굴곡근
장비
덤벨
패턴
Ankle plantar flexion
준비 자세
01Sit on a bench with the ball of the working foot on a block or step.
02Hold the dumbbell by its handle in a neutral hammer grip, resting it across the working thigh above the knee.
03Keep the other foot flat on the floor away from the movement.
04Set the working knee at roughly 90 degrees with the heel hanging free.
수행
01Lower the heel below the block into a full stretch.
02Press through the ball of the foot and raise the heel as high as possible.
03Squeeze the calf at the top for a full second.
04Lower slowly and repeat, then switch sides.
체크포인트
-The dumbbell stays seated over the knee, held steady by the hammer grip.
-Heel reaches a deep stretch and a full rise every rep.
-The free leg stays passive.
-Torso stays upright without rocking to help the rep.
흔한 실수
-Letting the dumbbell drift toward the hip, reducing calf loading.
-Bouncing through the stretch position.
-Rocking the torso to add momentum.
-Uneven rep counts between legs.
프로그래밍 노트
-Use 3 sets of 12 to 20 reps per leg as calf accessory work.
-The hammer grip limits loading to what one hand controls; use pauses and tempo rather than chasing weight.
-Train the weaker calf first and let it set the rep target.
