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Hack Squat Calf Raise
Hack squat machine calf raise isolates the calves for strength and hypertrophy, providing stability and full range of motion to build lower leg muscle definition and power.
About Exercise
Equipment
Hack Squat Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Short rests for hypertrophy
How to Perform
Load the hack squat machine with weight plates. Step in, place shoulders under pads, back against rest, balls of feet on platform edge, heels hanging off, grasp handles.
- Extend legs to unlock safety handles, knees straight but not locked.
- Lower heels below platform level for deep calf stretch.
- Press through balls of feet to raise heels high, contracting calves.
- Pause and squeeze at top for 1-2 seconds.
- Lower heels controlled back to stretch.
- Repeat for reps, keeping back pressed and knees straight.
Coaching Tips
Form Cues
- Drive through balls of feet
- Keep knees soft
- Squeeze at top
- Control the descent
- Heels drop fully
- Back stays flat
Breathing
Inhale as you lower your heels, exhale as you raise and squeeze calves. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower heels as far as comfortable for full ankle dorsiflexion; rise until full plantarflexion with calves fully contracted.
Safety
Safety Notes
- Avoid hyperextension of knees
- Start with light weight
- Ensure secure foot placement
- Do not sacrifice ROM for heavier loads
- Consult doctor for Achilles or calf injuries
Spotting
Spotting not required; machine provides stability. Use safeties if available.
Common Mistakes
- Bouncing on toes
- Locking knees
- Incomplete stretch
- Using momentum
- Hips bending forward
- Feet slipping off edge
When to Avoid
- Achilles tendonitis
- Calf strains
- Lower back issues if form poor
Flexibility Needed
- Adequate ankle dorsiflexion for full stretch
Build Up First
- Familiarity with machine setup
- Basic lower body stability
Also known as
Hack Machine Calf Raise, Sled Calf Raise, Machine Calf Raise on Hack
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