Hack Calf Raise
Description
The hack calf raise is a standing calf raise performed on a hack squat machine. You stand on the foot plate with only the balls of your feet on the edge, then raise and lower your heels against the sled resistance. The machine provides back support and allows heavy, progressive calf loading.
Muscle Group
Equipment Required
Hack Calf Raise Instructions
- Stand on the hack squat machine foot plate with only the balls of your feet on the lower edge. Heels hang off.
- Position the shoulder pads on your shoulders. Brace your core.
- Unlock the safety catches and support the weight with straight legs.
- Lower your heels as far as possible for a deep calf stretch.
- Press through the balls of your feet to raise your heels as high as possible.
- Squeeze your calves hard at the top. Hold for one to two seconds.
- Lower under control. Full range of motion on every rep.
- Use moderate to heavy weight. Aim for 15 to 25 reps per set.
Hack Calf Raise Form & Visual
Hack Calf Raise Benefits
- Allows heavy, progressive calf loading
- Back support reduces lower-back stress
- Full range of motion with deep stretch
- Targets the gastrocnemius (standing position)
- Easy to load progressively
- Useful when no dedicated calf raise machine is available
Hack Calf Raise Muscles Worked
- Gastrocnemius (medial and lateral heads)
- Soleus
- Achilles tendon
Hack Calf Raise Variations & Alternatives
- Lever Standing Calf Raise
- Smith Calf Raise
- Bodyweight Calf Raise
- Leg Press Calf Raise
- Donkey Calf Raise
