Hack Squat Calf Raise

oec:hack-squat-calf-raise

A machine-based lower leg exercise that isolates the calves by performing plantarflexion on the footplate of a hack squat machine.

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Also called: Hack Machine Calf Raise, Hack Calf Raise, Calf Raises on Hackenschmitt Machine, Calf Raise using Hack Squat Machine

How to do it

Position your back and shoulders firmly against the back pad and shoulder supports of the hack squat machine.
Place the balls of your feet on the lower edge of the footplate with your heels hanging off into open space.
Extend your legs to unrack the carriage and disengage the safety handles, keeping a soft, unlocked bend in your knees.

Lower your heels in a slow, controlled motion below the level of the footplate until you feel a deep stretch in your calves.
Pause briefly at the bottom to eliminate elastic bounce.
Drive forcefully through the balls of your feet and big toes to raise your heels as high as possible into full plantarflexion.
Squeeze your calves at the peak contraction for a second before lowering under control.

Exhale as you press up onto your toes; inhale as you lower your heels into the full stretch.

Bouncing out of the bottom stretch using Achilles tendon elasticity.: Pause for a full second at the deepest point of dorsiflexion before driving upward.
Bending and extending the knees to assist the movement.: Lock the knee joint in a slightly soft position and ensure all motion occurs purely at the ankles.
Placing too much of the foot on the platform, limiting range of motion.: Rest only the balls of the feet on the edge so the heels can drop freely through a full stretch.

Ensure your footwear has adequate grip so the balls of your feet do not slip off the platform edge.
Never hyperextend your knees under load.

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