Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Calves

Calves Muscle Anatomy Diagram

Hack Calf Raise Instructions

  1. Load the weight you want to use on a hack squat machine.
  2. Stand on the foot plate facing the machine with your chest on the back pad and shoulders under the shoulder pads.
  3. If you have a block available, put it on the foot plate an use it to stand on for extra range of motion.
  4. Push up and take the weight off the rack by releasing the safety.
  5. Keeping your legs straight, slowly raise your heels off the floor as far as possible.
  6. Pause, and then slowly lower back to the starting position without letting your heels fully rest on the foot plate.
  7. Repeat for desired reps.

Exercise Tips:

  1. Squeeze the calf muscles and hold for a count of two at the top of the movement for added intensity.
  2. Don't let your heels fully rest on the foot plate at the bottom of the movement.
  3. Keep your back straight, and chest against the padding throughout the set.
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