Calves exercise · sled machine
Hack One Leg Calf Raise
The hack one leg 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 one leg calf raise
- Adjust the sled machine to an appropriate weight.
- Stand on the sled machine with one foot, keeping the other foot off the ground.
- Hold onto the handles for stability.
- Raise your heel as high as possible, lifting your body up on the ball of your foot.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions.
- Switch legs and repeat the exercise.
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.
