# Hack Squat Calf Raise

A calf raise performed standing in a hack squat machine with your shoulders under the shoulder pads. The machine loads your shoulders while only your ankles move, training the calves.

- Beginner · Isolation
- Equipment: Hack squat machine
- HD video: https://media.seto.fit/exercises/calf-raise-on-hack-squat-machine/video/male.mp4
- HTML: https://seto.fit/exercises/hack-squat-calf-raise/

## Muscles worked

- Calves: 10/10
- Tibialis anterior: 3/10
- Quads: 3/10

## How to do the Hack Squat Calf Raise

1. Stand in the machine, shoulders under the pads, toes on the platform edge.
2. Let your heels drop below the platform, keeping your knees straight.
3. Drive through the balls of your feet to raise your heels as high as possible.
4. Carefully lower back down to the starting position.

### Full technique — 7 steps

1. Stand in the hack squat machine with your shoulders under the shoulder pads and your hands on the handles.
2. Place the balls of your feet on the edge with heels hanging freely below.
3. Release the safety handles and stand tall with your knees nearly straight.
4. Lower your heels until you reach a deep calf stretch at the bottom.
5. Drive through the balls of your feet to raise your heels as high as possible.
6. Finish on your toes before lowering into the next rep.
7. Engage the safety handles after your last rep before stepping out.

## Common mistakes

- Bending knees into a partial squat
- Bouncing out of the bottom
- Cutting off the bottom stretch
- Rolling ankles inward or outward
- Using short partial reps

## Form cues

- Move only at ankles
- Let heels drop fully
- Drive through forefoot
- Keep knees nearly straight
- Use the platform edge

## How much to do

- **Strength** (good fit): 3–4 sets of 6–10 reps · rest 1 min 45 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Calf Raise](https://seto.fit/exercises/cable-calf-raise/)
- **No equipment**: [Wall Supported Calf Raise](https://seto.fit/exercises/wall-supported-calf-raise/), [Donkey Calf Raise](https://seto.fit/exercises/donkey-calf-raise/)
- **Dumbbells**: [Dumbbell Standing Calf Raise](https://seto.fit/exercises/dumbbell-standing-calf-raise/), [Dumbbell Seated Calf Raise](https://seto.fit/exercises/dumbbell-seated-calf-raise/)
- **Barbell**: [Seated Barbell Calf Raise](https://seto.fit/exercises/seated-barbell-calf-raise/), [Landmine Calf Raise](https://seto.fit/exercises/landmine-calf-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Calf Raise](https://seto.fit/exercises/seated-calf-raise/) — Beginner
- **This exercise: Hack Squat Calf Raise — Beginner**
- Harder: [Standing Calf Raise](https://seto.fit/exercises/standing-calf-raise/) — Beginner
- Harder: [Barbell Explosive Calf Raise](https://seto.fit/exercises/barbell-explosive-calf-raise/) — Intermediate

## Quick answers

### What muscles does the Hack Squat Calf Raise work?

Primary: Calves 10/10. Also works: Tibialis anterior 3/10, Quads 3/10.

### When should I do the Hack Squat Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Hack Squat Calf Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Hack Squat Calf Raise?

Cable machine: Cable Calf Raise. No equipment: Wall Supported Calf Raise, Donkey Calf Raise. Dumbbells: Dumbbell Standing Calf Raise, Dumbbell Seated Calf Raise. Barbell: Seated Barbell Calf Raise, Landmine Calf Raise.

### What is an easier version of the Hack Squat Calf Raise?

Seated Calf Raise (Beginner).

### What is a harder version of the Hack Squat Calf Raise?

Standing Calf Raise (Beginner), Barbell Explosive Calf Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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