Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
AdvancedIsolationMachine
Hack One Leg Calf Raise
Calves · Lower Legs
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the sled machine to an appropriate weight.
- 2
Stand on the sled 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.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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