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Hack Squat Machine Calf Raise
A machine-based isolation exercise that targets the gastrocnemius and soleus to build lower leg size and strength; commonly used as a stable alternative to standing barbell calf raises.
About Exercise
Equipment
Hack Squat Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Short rests for hypertrophy
How to Perform
Position shoulders under the pads and back flat against the rest. Place the balls of your feet on the bottom edge of the platform with heels hanging off and legs extended but not locked.
- Disengage the safety handles and hold the weight with legs straight.
- Lower your heels as far as possible to feel a deep stretch in the calves.
- Drive through the balls of your feet to raise the heels as high as possible.
- Squeeze the calves hard at the top of the movement.
- Lower under control back to the starting stretched position.
Coaching Tips
Form Cues
- Drive through big toes
- Control the negative
- Full stretch at bottom
- Keep knees static
Breathing
Inhale as you lower the heels into the stretch; exhale as you press up and contract the calves.
Tempo
3-1-1
Range of Motion
From full ankle dorsiflexion (heels down) to full plantarflexion (heels up).
Safety
Safety Notes
- Ensure safety stops are engaged when finished
- Do not lock knees completely
- Avoid bouncing at the bottom
Spotting
Not recommended; use machine safeties.
Common Mistakes
- Bouncing out of the bottom
- Bending knees during reps
- Shortened range of motion
- Using momentum
When to Avoid
- Achilles tendonitis
- Calf strains
- Lower back issues if form poor
Flexibility Needed
- Adequate ankle dorsiflexion for full stretch
Build Up First
- Familiarity with machine setup
- Basic lower body stability
Also known as
Hack Machine Calf Raise, Sled Calf Raise, Hack Squat Calf Press
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