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Hack Squat Calf Raise
A calf isolation movement performed on a hack squat machine, targeting the gastrocnemius and soleus. It allows for heavy progressive overload to build lower leg hypertrophy and strength.
About Exercise
Equipment
Hack Squat Machine, Plates
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Quads
Accessory Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Quads
3/10Vastus Lateralis, Vastus Medialis
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand in the hack squat machine with shoulders under the pads. Position the balls of your feet high on the platform edge, allowing your heels to hang freely for a deep stretch. Unlock the safety catches with your knees extended.
- Slowly lower your heels as far as possible below the platform edge to maximize the stretch.
- Keep your knees straight but avoid locking them throughout the movement.
- Drive through the balls of your feet to raise your heels as high as possible.
- Squeeze the calf muscles hard, pausing briefly at the peak contraction.
- Control the weight back down to the deep stretch position.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Maximize the stretch.
- Squeeze at the top.
- Control the descent.
- Knees stay straight.
- Press through big toe.
Breathing
Inhale while controlling the weight down (eccentric phase) and exhale forcefully when pressing up (concentric phase).
Tempo
3-1-1
Range of Motion
Achieve full ankle dorsiflexion, allowing heels to drop maximally below the platform, then press up to full plantarflexion on the toes.
Safety
Safety Notes
- Avoid fully locking your knees, which can stress the joint.
- Use a controlled tempo, especially during the eccentric phase, to protect the Achilles tendon.
- Ensure safety catches are engaged when starting or finishing the set.
Spotting
Not recommended; use the machine's safety catches if you fail a repetition.
Common Mistakes
- Bending the knees during the movement.
- Bouncing off the bottom position.
- Using partial range of motion.
- Allowing the feet to slip.
When to Avoid
- Acute ankle or foot injuries.
- Severe Achilles tendon pain or strain.
Flexibility Needed
- Adequate ankle dorsiflexion for a full stretch.
Also known as
Machine Calf Raise, Hack Raise, Incline Calf Raise
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