Hack Calf Raise

Hack Calf Raise is an isolation exercise that primarily works out calves. It is a beginner level exercise that can be performed using a hack squat machine by standing with your shoulders under the pads and pushing through your toes to raise your heels.

This variation of calf raises takes advantage of the hack squat machine's structure to provide stability and allow for focused activation of the calf muscles. Because your upper body is supported, it helps remove the need for balance, making it especially beginner-friendly or suitable for lifters wanting to go heavier without worrying about form breakdown.

Hack Calf Raise is often added at the end of leg workouts or on dedicated calf days. It can be performed with bodyweight, moderate, or heavy loads depending on your training goal. Using a slight pause at the top of the movement can further increase time under tension and improve muscle engagement.

1. Step into the hack squat machine with your shoulders under the pads and feet placed shoulder-width apart on the platform.
2. Position your feet so that only the balls of your feet are on the platform, with your heels hanging off slightly.
3. Unlock the machine and stand upright with a slight bend in your knees.
4. Push through the balls of your feet to lift your heels as high as possible, squeezing your calves at the top.
5. Pause briefly, then lower your heels slowly back to the starting position.
6. Repeat for the desired number of reps.

Hack Calf Raise is a low to medium risk exercise when performed with proper form and within your mobility limits.

Most potential issues arise from using too much weight or bouncing at the bottom of the movement, which can strain the Achilles tendon or cause ankle discomfort. Maintaining a slow and controlled tempo helps minimize these risks.

It’s important to warm up your calves and ankles before heavy sets, especially if you’ve previously had lower leg injuries. Stretching and ankle mobility work can also help reduce tension and improve range of motion.