Hack Squat Machine Calf Raise

Also known as: Hack Calf Raise, Hack Machine Calf Raise, Hack Squat Calf Raise

Strength

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Body Part: Legs

Description

Position your back against the hack squat machine pad with your shoulders under the supports and forefeet on the platform edge. Keep your legs straight as you lower your heels, then rise onto the balls of your feet. Pause at the top and lower with control, keeping your back against the pad throughout.

How to Perform

Set the hack squat machine to a light starting load and adjust the shoulder pads so you can stand securely with your shoulders under them.
Place the balls of both feet on the lower edge of the foot platform, about hip-width apart. Let your heels extend off the platform so they can move freely.
Stand tall with your back supported against the pad, brace your abdomen, and keep your knees straight but not locked.
Release the machine safety handles, then lower your heels slowly toward the floor until you feel a stretch in your calves.
Press through the balls of your feet and raise your heels as high as possible, squeezing your calves at the top.
Pause briefly at the top without bending your knees or pushing with your thighs.
Lower your heels under control and repeat for the planned number of repetitions. Re-engage the safety handles before stepping out of the machine.

What Muscles Work

Primary Muscle:

Tips

Set the hack squat machine so the shoulder pads sit securely on your shoulders and the safety stops allow a full, controlled calf range of motion.
Place the balls of your feet on the lower edge of the platform, about hip-width apart, with your heels free to move below the platform level.
Choose a manageable load before releasing the machine safeties.
Keep your feet pointing mostly forward. A small natural toe angle is fine, but avoid excessive turning in or out to chase different calf areas.
Finish the set by returning the safety catches before stepping out of the machine. Do not try to exit while the load is still supported only by your calves.

Common Mistakes

Letting the heels drop only partway instead of using a controlled full stretch.
Stopping short at the top instead of rising fully onto the balls of the feet.
Bending and straightening the knees to move the weight instead of isolating the calves.
Bouncing out of the bottom position instead of controlling the stretch.
Rolling onto the outside or inside edges of the feet instead of pressing evenly through the forefoot.
Allowing the hips or lower back to shift away from the pads during the movement.