Hack One Leg Calf Raise

PreviousCalves Next

Exercise Info

LevelBeginner
Muscle GroupCalves
Secondary MuscleNone
Exercise TypeStrength
Equipment RequiredMachine
Force TypePush
rating3

Tips

  1. Squeeze the calf muscle and hold for a count of two at the top of the movement for added intensity.
  2. Dont let your heels fully rest on the foot plate at the bottom of the movement.
  3. Keep your back straight, and chest against the padding throughout the set.

Instructions

  1. Load the weight you want to use on a hack squat machine.
  2. Stand on the foot plate facing the machine with your chest on the back pad and shoulders under the shoulder pads.
  3. If you have a block available, put it on the foot plate an use it to stand on for extra range of motion.
  4. Take your right leg and hook it around the back of your left leg at the ankles.
  5. Push up and take the weight off the rack by releasing the safety.
  6. Keeping your working leg straight, slowly raise your heel off the plate as far as possible.
  7. Pause, and then slowly lower back to the starting position without letting your heel fully rest on the foot plate.
  8. Repeat for desired reps, and then repeat for the right leg.