Calves exercise · sled machine
Hack Calf Raise
The hack calf raise is a sled machine exercise that targets the calves, with the hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Hamstrings, glutes
- Equipment
- Sled machine
- Body part
- Lower legs
How to do the hack calf raise
- Adjust the sled machine to a comfortable weight.
- Stand on the sled machine with your toes on the platform and your heels hanging off.
- Hold onto the handles for stability.
- Raise your heels as high as possible by pushing through the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every sled exercise.
