Hack Calf Raise

Watch the video below to see a demonstration of proper form and technique for the hack calf raise exercise. You can also check out some more calf exercise videos or find exercises for other muscle groups.

Instructions for Hack Calf Raise

To perform a set of hack calf raise:

1. Starting Position

   Stand in a hack squat machine with only the balls of your feet on the platform (heels in the air). Your shoulders should be supporting the pads and your trunk should be in a neutral position.

2. Concentric (Upward) Motion

   Push the ball of your feet into the platform to raise your heels above the height of your toes. Remember to breathe normally throughout the entire movement.

3. Top position

   Pause at the top position for a 1sec count while squeezing your calves.

4. Eccentric (Lowering) Motion

   Lower your heels under control until they are below your toes. It is normal for you to feel a stretch in your calves during this portion of the movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of hack calf raise repetitions before resting.

This completes one set of hack calf raise.