Hack Squat Calf Raise

How to Perform the Hack Squat Calf Raise

Position yourself on the hack squat machine with your back flat against the pad and shoulders under the shoulder pads.
Place only the balls of your feet on the lower edge of the platform, with your heels hanging off the bottom.
Release the safety handles and straighten your legs fully to support the weight.
Allow your heels to drop below the platform level, feeling a deep stretch in your calves.
Push through the balls of your feet to raise your heels as high as possible, contracting your calves at the top.
Hold the peak contraction for 1-2 seconds, squeezing the calves hard.
Slowly lower your heels back below the platform to the fully stretched position and repeat.

Using too much weight and bouncing at the bottom

Use a weight that allows you to perform full range of motion with a controlled tempo and a pause at both the stretch and contraction.

Not getting a full stretch at the bottom

Lower your heels as far below the platform as your flexibility allows to maximally stretch the calves.

Bending the knees during the movement

Keep your legs straight throughout the exercise to isolate the calves. Bending the knees shifts work to the soleus and quads.

●Point toes straight ahead for overall calf development, slightly inward for outer calf, or slightly outward for inner calf emphasis.
●Use a slow, controlled tempo — calves respond well to time under tension.
●Perform a full 2-second pause at both the top and bottom for maximum stimulus.

Strength

4-5 sets of 6-8 reps at 80-85% 1RM

Hypertrophy

3-4 sets of 12-15 reps at 65-75% 1RM

Endurance

2-3 sets of 20-25 reps at 50-60% 1RM

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