10 Best Hack Calf Raise Alternatives for When Machines Are Unavailable

Ranked Hack Calf Raise Alternatives

10 substitutes, ranked by how closely each one matches the Hack Calf Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Standing Calf Raise (On A Staircase)

   87% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the calves with bodyweight alone.

   How to perform this exercise

   1. Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
   2. Hold onto a railing or wall for balance if needed.
   3. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: raise, the same as the Hack Calf Raise
   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
2. Play demonstration

   2. Standing Calves

   87% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Raise your heels off the ground as high as possible, standing on your toes.
   3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
3. Play demonstration

   3. One Leg Floor Calf Raise

   78% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier single-leg version that still works the calves.

   How to perform this exercise

   1. Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
   2. Lift one foot off the ground and balance on the other foot.
   3. Slowly raise your heel off the ground, lifting your body up onto the ball of your foot.
   4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: raise, the same as the Hack Calf Raise
   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
4. Play demonstration

   4. One Leg Donkey Calf Raise

   77% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Place your hands on a stable surface for support, such as a wall or a bar.
   3. Lift one leg off the ground, keeping your knee slightly bent.
   4. Raise your heel as high as possible, using your calf muscles.
   5. Pause for a moment at the top, then slowly lower your heel back down.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: raise, the same as the Hack Calf Raise
   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
5. Play demonstration

   5. Bodyweight Standing Calf Raise

   65% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Place your hands on a wall or stable surface for balance.
   3. Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
6. Play demonstration

   6. Donkey Calf Raise

   65% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your toes on an elevated surface, such as a step or block.
   2. Place your hands on a stable support, such as a wall or railing, for balance.
   3. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
7. Play demonstration

   7. Quads

   48% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the quads rather than the calves.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not calves
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
8. Play demonstration

   8. Quick Feet

   45% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms by your sides.
   2. Begin by rapidly moving your feet up and down, as if you were running in place.
   3. Keep your movements quick and light, focusing on staying on the balls of your feet.
   4. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: calves, the same as the Hack Calf Raise
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
   • Balance: harder to stay steady on than the Hack Calf Raise
9. 

   9. Bodyweight Squat

   44% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not calves
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Calf Raise
10. 

    10. Frog Hops

    43% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, not calves
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Hack Calf Raise
    • Balance: harder to stay steady on than the Hack Calf Raise