How to do the Hack One Leg Calf Raise
Hack One Leg Calf Raise is an intermediate single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using sled machine, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Hack One Leg Calf Raise demonstration · © GymiaFit
Hack One Leg Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Sled Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Hack One Leg Calf Raise step by step
- 1Adjust the sled machine to an appropriate weight.
- 2Stand on the sled machine with one foot, keeping the other foot off the ground.
- 3Hold onto the handles for stability.
- 4Raise your heel as high as possible, lifting your body up on the ball of your foot.
- 5Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- 6Repeat for the desired number of repetitions.
- 7Switch legs and repeat the exercise.
Hack One Leg Calf Raise — questions
What muscles does the Hack One Leg Calf Raise work?
The Hack One Leg Calf Raise primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Hack One Leg Calf Raise?
You need sled machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Hack One Leg Calf Raise suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Hack One Leg Calf Raise?
Hack Calf Raise, Sled 45° Calf Press, Sled Forward Angled Calf Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hack One Leg Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.