Description

The hack squat version is executed in a similar fashion to the other standing calf raises. The legs should be as straight as possible while placing knee comfort at a high priority. Also, as explained in the calf training article, the training parameters are slightly different when dealing with rest intervals and recovery time.

1. Position yourself either with your back or stomach against the hack squat padding – whichever is more compatible with the particular machine in your facility.
2. Place the balls of your feet on the platform, extend at the knees push the weight up to starting position.
3. Inhale and dorsiflex at the ankle (toes towards the shin) until a stretch is felt within the calf muscle.
4. Exhale and plantar-flex the ankle to move up to a position that has you elevated on the balls of your feet. Briefly hold the contraction felt in the calf muscle.
5. Repeat until the desired number of repetitions are completed.