Hack One Leg Calf Raise

Setup

1. 01Stand in the hack squat machine with shoulders under the pads.
2. 02Place the ball of one foot on the lower platform edge with the heel hanging off.
3. 03Hook the free foot behind the working ankle or hold it clear of the platform.
4. 04Keep the working knee straight and release the safeties.

Execution

1. 01Lower the heel below the platform edge for a full stretch.
2. 02Pause in the bottom without bouncing.
3. 03Drive up onto the ball of the foot to full plantar flexion.
4. 04Squeeze at the top and lower under control, then switch legs.

Checkpoints

• -The ankle moves straight up and down without rolling outward.
• -The working knee stays extended through the set.
• -Range of motion matches on both legs.
• -Hips stay square against the sled pad.

Common mistakes

• -Rolling onto the outside of the foot at the top.
• -Bouncing out of the stretch to grind out reps.
• -Loading heavier than single-leg control allows.
• -Doing fewer quality reps on the weaker leg instead of matching sets.