Hack Calf Raise
Build powerful calves with the Hack Calf Raise! Target and strengthen your calf muscles effectively and safely.
The Hack Calf Raise mainly works the calves / shins. You'll need: hack squat machine.
Required Equipment
Hack Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Hack Calf Raise Variations and Alternatives
How to do the Hack Calf Raise
Load the hack squat machine with the appropriate amount of weight.
Position yourself on the machine with your back against the pad and shoulders under the shoulder pads.
Place the balls of your feet securely on the edge of the footplate, with heels extending off.
Unlock the safety handles and straighten your legs without locking your knees.
Lower your heels as far down as possible to stretch the calf muscles.
Push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
Hold the contraction at the top briefly before slowly lowering your heels back to the starting stretched position.
Complete the desired number of repetitions and sets.
After your final rep, carefully lock the safety handles back into place.
Remember to use proper form throughout the exercise to target the calf muscles effectively and to avoid injury. Adjust the weight accordingly to your fitness level and goals.
---
Hack Calf Raise FAQs
What muscles does the Hack Calf Raise work?
The Hack Calf Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Hack Calf Raise?
Hack squat machine.
What workout day should the Hack Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hack Calf Raise variations and alternatives?
Similar exercises include the Cable Standing Single-Leg Calf Raise, Calf Donkey Raise, Lever Calf Rotary and Lever Seated Calf Press.
Training calculators
Work out the numbers behind your training before your next session.