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Calves · Intermediate

Hack Squat Calf Raises

Bilateral standing calf raise using the guided resistance and support of a hack-squat machine.

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Hack Squat Calf Raises demonstration

Exercise overview

Training details

Calves

Equipment

Hack Squat Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set your shoulders securely beneath the hack-squat pads and place the balls of the feet on the platform edge.
  2. 02Straighten the legs with the knees softly unlocked and keep the hips and back supported by the machine.
  3. 03Lower the heels slowly below the platform level until the calves reach a comfortable stretch.
  4. 04Press through the balls of the feet and raise the heels as high as possible without bending the knees.
  5. 05Pause briefly at the top, then descend under control without bouncing.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHack One Leg Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Calf RaiseComparable substituteSingle-Leg Calf RaiseComparable substituteSeated Dumbbell Calf Raise

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