Calves
Hack Squat Calf Raise
The Hack Squat Calf Raise is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 58% and calves (soleus) 38%.
How to do it
- Step into the hack squat machine with your back on the pad and shoulders under the shoulder pads.
- Place only the balls of your feet on the lower edge of the platform, heels hanging off, feet hip-width.
- Straighten the legs and release the safety handles.
- Lower the heels into a stretch, then push through the balls of the feet to raise the sled.
- Pause at the top, lower slowly and lock the safeties when you finish.
Tips
- Keep the knees straight but soft so the calves do all the lifting.
- Check the feet are secure on the edge before you take the weight.
Common mistakes
- Bending the knees and turning it into a partial squat.
- Feet placed so far down that they slip off the platform.
- Bouncing out of the bottom.
Muscles worked by the Hack Squat Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pushing the sled with straight knees. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Hack Squat Calf Raise alternatives
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Frequently asked questions
What muscles does the Hack Squat Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Hack Squat Calf Raise good for beginners?
The Hack Squat Calf Raise is rated intermediate. If you are new, learn the Horizontal Leg Press Calf Raise first and build up from there.
What is a good alternative to the Hack Squat Calf Raise?
For example the Horizontal Leg Press Calf Raise, Leg Press Calf Raise and Band Calf Raise. They train mostly the same muscles, some with different equipment.
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