How to do the Hack Squat Calf Raise
- Stand in the machine, shoulders under the pads, toes on the platform edge.
- Let your heels drop below the platform, keeping your knees straight.
- Drive through the balls of your feet to raise your heels as high as possible.
- Carefully lower back down to the starting position.
Full technique — 7 steps
- Stand in the hack squat machine with your shoulders under the shoulder pads and your hands on the handles.
- Place the balls of your feet on the edge with heels hanging freely below.
- Release the safety handles and stand tall with your knees nearly straight.
- Lower your heels until you reach a deep calf stretch at the bottom.
- Drive through the balls of your feet to raise your heels as high as possible.
- Finish on your toes before lowering into the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Calf Raise Easier
No equipment
- Wall Supported Calf Raise Easier
- Donkey Calf Raise Harder
Dumbbells
- Dumbbell Standing Calf Raise Easier
- Dumbbell Seated Calf Raise Easier
Barbell
- Seated Barbell Calf Raise Same level
- Landmine Calf Raise Same level
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
- This exercise Hack Squat Calf Raise
- Harder Standing Calf Raise
- Harder Barbell Explosive Calf Raise
Too hard for now? Start with the Seated Calf Raise.
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).
