Pick a muscle group or browse all exercises — with instructions, tips, and common mistakes for every movement.
Select Muscle
Click a muscle to browse
Browse by Muscle Group
Browse by Equipment
Browse by Training Style
Quick Start — Workout Splits
Pre-made Dumbbell Workouts
Muscle Group
Equipment
Movement Type
✕ Clear all filters
⌕
0 Exercises
📋 Save as Workout
Clear
◈
Select an exercise to preview
Calf Raise On Hack Squat Machine
Similar Exercises
Band Two Legs Calf Raise - (band Under Both Legs) Version 2
Resistance Band · Squat
B
Resistance Band Calf Press Sitting On Chair
Resistance Band · Push
B
Barbell Calf Jump
Barbell · Squat
I
Barbell Standing Leg Calf Raise
Barbell · Squat
I
Barbell Standing Leg Calf Raises
Barbell · Squat
I
Calf Raise From Deficit With Chair Supported
Chair · Squat
A
Dumbbell Seated Calf Raise
Dumbbell · Squat
B
Dumbbell Seated One Leg Calf Raise Hammer Grip
Dumbbell · Squat
B
Home ›
Calves ›
Calf Raise On Hack Squat Machine
Calf Raise On Hack Squat Machine
CalvesHack Squat / Leg Press MachineSquatHypertrophy
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand on the edge of a step or platform with heels hanging off.
2
Lower your heels as far as possible — feel the stretch in the calves.
3
Rise onto your toes as high as you can and pause for 1 second.
4
Lower back down slowly — 3 seconds down for maximum stretch.
5
Keep your knees slightly bent to include the soleus, or straight for the gastrocnemius.
Pro Tips
Box squats are a great way to train depth without worrying about going too low.
Pause at the bottom for 2 seconds on some sets — it removes the stretch reflex and builds real strength.
Keep your elbows under the bar, not behind it — it helps maintain an upright torso.
Overview
A legs movement using the hack squat machine that loads the legs through its full range, with Glutes picking up the supporting work. One of the more effective exercises for building size and strength in this area.
Muscles Worked
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Core
15%
Common Mistakes
Letting the knees cave inward — push them out to track over your toes.
Rising onto your toes because of poor ankle mobility — work on that separately.
Leaning too far forward — keep your chest up and weight through your heels.
About Training Your Calves
The calves — the gastrocnemius and the deeper soleus — control the ankle and drive every step, jump, and sprint. They are used to constant activity, so they respond best to high volume, full range of motion, and consistency.
Standing calf raises (knees straight) bias the gastrocnemius, while seated calf raises (knees bent) target the soleus — training both is ideal. Use a deep stretch at the bottom and a full squeeze at the top, and don’t bounce through reps.
Higher rep ranges of 12–20 and frequent training are usually needed to grow stubborn calves.
