How to do Hack Squat Calf Raise

Hack Squat Calf Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Get into the hack squat machine with your back against the pad and your shoulders under the pads.
2. Place the balls of your feet on the bottom edge of the platform, letting your heels hang off.
3. Release the safety handles and keep your knees straight in an unlocked position.
4. Slowly lower your heels to feel a deep stretch in your calves.
5. Push through the balls of your feet to drive the platform up and squeeze for 1 second at the top.
6. Remember to lock the safety handles when you finish the set.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Dumbbell Calf Raise, Single-Leg Bodyweight Calf Raise, Seated Calf Raise (Dumbbell)

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır