라이브러리로시작 
끝 
운동 라이브러리
Hack One-Leg Calf Raise
A single-leg calf raise on the hack squat machine that evens out left-right calf strength while the sled keeps the load stable.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근발목 안정근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Stand in the hack squat machine with shoulders under the pads.
- 02Place the ball of one foot on the lower platform edge with the heel hanging off.
- 03Hook the free foot behind the working ankle or hold it clear of the platform.
- 04Keep the working knee straight and release the safeties.
수행
- 01Lower the heel below the platform edge for a full stretch.
- 02Pause in the bottom without bouncing.
- 03Drive up onto the ball of the foot to full plantar flexion.
- 04Squeeze at the top and lower under control, then switch legs.
체크포인트
- -The ankle moves straight up and down without rolling outward.
- -The working knee stays extended through the set.
- -Range of motion matches on both legs.
- -Hips stay square against the sled pad.
흔한 실수
- -Rolling onto the outside of the foot at the top.
- -Bouncing out of the stretch to grind out reps.
- -Loading heavier than single-leg control allows.
- -Doing fewer quality reps on the weaker leg instead of matching sets.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per leg, starting with the weaker side.
- -Load roughly half of your two-leg hack calf raise weight.
- -Use it to fix a visible or strength imbalance between calves.