FitCiStep-by-step
- Get into the hack squat machine with your back against the pad and your shoulders under the pads.
- Place the balls of your feet on the bottom edge of the platform, letting your heels hang off.
- Release the safety handles and keep your knees straight in an unlocked position.
- Slowly lower your heels to feel a deep stretch in your calves.
- Push through the balls of your feet to drive the platform up and squeeze for 1 second at the top.
- Remember to lock the safety handles when you finish the set.
Coaching tip
Keep your knees straight but unlocked so the entire movement comes only from your ankles.
Caution
Skip this move or ask a professional first if you have pain or an injury in: ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
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
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.