Hack Calf Raise

Muscles worked

Setup

1. Position yourself in the hack squat machine with your shoulders firmly against the pads and your back flat against the backrest.
2. Place the balls of your feet on the bottom edge of the footplate, hip-width apart, with your heels hanging completely off the edge.
3. Disengage the safety handles and stand tall with a slight, soft bend in your knees to protect the joints.

How to do it

1. Inhale as you slowly lower your heels as far as possible below the level of the footplate to feel a deep stretch in your calves.
2. Exhale as you push through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top.
3. Maintain a controlled 2-3 second tempo on the descent and a 1-second pause at the peak contraction.

Form checklist

• Keep your knees 'soft' (slightly bent) but fixed; do not use your quads to push the weight up.
• Ensure the movement occurs exclusively at the ankle joint.
• Avoid bouncing at the bottom of the rep to prevent using the Achilles tendon's elasticity.
• Keep your core engaged and your back pressed firmly against the pad throughout the entire set.

Pro tips

• Pause for 2 seconds at the bottom of the movement to dissipate the stretch reflex and force the muscle fibers to initiate the lift.
• Focus on pushing through the big toe rather than the outer edge of the foot to maximize activation of the medial head of the gastrocnemius.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to address muscle imbalances and significantly increase the load per limb.
• Implement a '1.5 rep' style: go all the way down, halfway up, back down to a full stretch, then all the way up to the top.

Frequently asked

What muscles does the hack calf raise work?

The hack calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the hack calf raise?

The hack calf raise uses leverage machine.

Is the hack calf raise good for beginners?

Yes. The hack calf raise is a beginner-friendly movement and a strong foundation to build on.

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