Hack Calf Raise

Setup

1. 01Stand in the hack squat machine with shoulders under the pads and back against the sled.
2. 02Place the balls of both feet on the lower edge of the platform with heels hanging off.
3. 03Keep the knees straight but not forcefully locked.
4. 04Release the safety handles and take the load.

Execution

1. 01Lower the heels below the platform edge for a full calf stretch.
2. 02Pause briefly in the stretched position.
3. 03Drive up onto the balls of the feet as high as possible.
4. 04Squeeze at the top, then lower under control.

Checkpoints

• -Full range every rep: deep heel drop to a high top squeeze.
• -Knees stay extended so the gastrocnemius does the work.
• -The movement is a smooth ankle action, no bouncing.
• -Weight stays over the balls of the feet, not the toes.

Common mistakes

• -Bouncing out of the bottom stretch.
• -Using a partial range with heavy weight.
• -Bending the knees and turning it into a leg press.
• -Letting the feet slide down the platform edge.