Calves · Machines

Hack Squat Calf Raise

The hack squat calf raise is an isolation movement designed to build calf mass, heavily targeting the gastrocnemius under stable, guided conditions. It usually fits into the middle or end of a lower-body workout for anyone looking to improve lower-leg size and ankle strength.

Muscles: Calves
Equipment: Machines
Type: Strength
Animation: Men

How to do it

Position yourself in a hack squat machine with your back against the pad.
Place the balls of your feet on the bottom of the footplate.
Keep your legs straight and core engaged.
Raise your heels as high as possible by contracting your calf muscles.
Slowly lower your heels to get a full stretch in your calves.

Common mistakes

Bending your knees during the press shifts tension to the quadriceps and compromises calf isolation.
Bouncing out of the bottom stretch relies on the Achilles tendon elasticity rather than active muscle fiber contraction.
Cutting the range of motion short deprives the muscle of the deep, growth-promoting stretch at the bottom.
Placing only the tips of your toes on the platform edge increases the risk of slipping under heavy loads.

Tips

Hold a one-second pause at the bottom stretch to eliminate momentum before driving back up.
Maintain a tiny, soft unlock in your knees without allowing them to bend or straighten during the reps.
Drive primarily through the balls of your big toes at the top to achieve a complete peak contraction.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions to stimulate calf hypertrophy and endurance. Rest 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Is this safer for the lower back than a standing barbell calf raise?

Yes, the back support and angled sled reduce spinal shear and direct axial loading compared to holding a barbell. If you ever experience sharp back pain, stop the exercise and consult a specialist.

Which muscles are worked during this movement?

The exercise predominantly targets the gastrocnemius due to the extended knee position, while the underlying soleus and stabilizing ankle muscles assist.

Similar exercises

All calves exercises →