The hack one leg calf raise is performed on a leg press machine, targeting the calves with additional engagement of the hamstrings and glutes. It is executed one leg at a time, requiring balance and unilateral strength.
Also Works
HamstringsGlutes
How to Perform
1
Adjust the leg press machine to an appropriate weight.
2
Stand on the leg press machine with one foot, keeping the other foot off the ground.
3
Hold onto the handles for stability.
4
Raise your heel as high as possible, lifting your body up on the ball of your foot.
5
Pause for a moment at the top, then slowly lower your heel back down to the starting position.
6
Repeat for the desired number of repetitions.
7
Switch legs and repeat the exercise.
Pro Tips
•Tuck your non-working foot behind your working ankle to keep it out of the way without altering your balance.
•Use about 50-60% of the weight you would use for double-leg Hack Calf Raises to account for the single-leg demand.
•Focus on a slow, full-range movement since single-leg work exposes weaknesses that bilateral training hides.
Common Mistakes
•Using the same weight as the bilateral version, which leads to sloppy form and incomplete range of motion.
•Shifting your hips to one side to compensate, which creates an uneven load on the spine.
•Rushing through reps because the single-leg balance challenge feels uncomfortable.