Single Leg Hack Squat Calf Raise
Also known as: single leg calf raise on hack squat, one leg hack squat calf raise
In SetGrip: Hack Squat Calf Raise (Single Leg)
- Primary muscleCalves
- EquipmentSled Machine
- DifficultyIntermediate
- TypeIsolation · Ankle extension
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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Loading the hack sled but driving it with one leg gives you unilateral calf work at weights no dumbbell allows, with the machine's fixed track absorbing the balance problem that usually caps single-leg loading. Start with about half your two-leg sled weight and expect one side to lag behind the other.
How to do the Single Leg Hack Squat 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.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Hamstrings — The hamstrings only stabilize here — it is the gastrocnemius that shares the knee-crossing role, so straight legs keep it loaded while bent knees hand the work to the soleus.
- Glutes
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Where it fits in a workout
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without sled machine
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.