Hack Squat Calf Raise

Muscles worked by the Hack Squat Calf Raise

Primary

CalvesGastrocnemiusSoleus

Also called: calf, calves, gastrocnemius, gastroc, soleus, deep calf.

Equipment

Hack Squat Machine

Also called: hack squat, angled squat, reverse leg press, plate-loaded hack squat, v-squat, v squat.

How to do the Hack Squat Calf Raise

1. Load yourself into a hack squat machine with shoulders under the pads.
2. Place the balls of your feet on the platform with heels hanging off.
3. Keep your legs straight with a slight knee bend.
4. Press through the balls of your feet to raise your heels.
5. Lower your heels back below the platform for a stretch.
6. Repeat for the desired number of reps.

Form tips

• Rise as high onto the balls of your feet as possible.
• Pause in the bottom stretch instead of bouncing out of it.
• Keep your knees straight but not locked to keep tension on the calves.

At a glance

Hack Squat Calf Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Calf Raise
• Bodyweight Calf Raise
• Donkey Calf Raise
• Dumbbell Calf Raise
• Machine Calf Raise
• Seated Calf Raise
• Standing Calf Raise
• Banded Ankle Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hack-squat-calf-raise",
  "name_en": "Hack Squat Calf Raise",
  "name_de": "Hack Squat Wadenheben",
  "name_es": "Elevación de Talones en Máquina Hack Squat",
  "description_en": "A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar.",
  "description_de": "Ein Wadenheben in der Hackenschmidt-Maschine — belastet die Waden schwer, ohne eine Stange balancieren zu müssen.",
  "description_es": "Una elevación de talones en la máquina de sentadilla hack, cargando los gemelos con mucho peso sin tener que equilibrar una barra.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "hack_squat",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius",
    "soleus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "calf-raise",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Load yourself into a hack squat machine with shoulders under the pads.",
    "Place the balls of your feet on the platform with heels hanging off.",
    "Keep your legs straight with a slight knee bend.",
    "Press through the balls of your feet to raise your heels.",
    "Lower your heels back below the platform for a stretch.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Lade dich in eine Hack-Squat-Maschine mit den Schultern unter den Pads.",
    "Platziere die Fußballen auf der Plattform, Fersen hängen heraus.",
    "Halte die Beine gestreckt mit leichter Kniebeugung.",
    "Drücke durch die Fußballen, um die Fersen zu heben.",
    "Senke die Fersen wieder unter die Plattform für eine Dehnung.",
    "Für die gewünschte Wiederholungszahl wiederholen."
  ],
  "instructions_es": [
    "Colócate en la máquina hack squat con los hombros bajo los apoyos.",
    "Apoya los metatarsos en la plataforma con los talones colgando.",
    "Mantén las piernas rectas con una ligera flexión de rodillas.",
    "Empuja con los metatarsos para elevar los talones.",
    "Baja los talones por debajo de la plataforma para hacer el estiramiento.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Rise as high onto the balls of your feet as possible.",
    "Pause in the bottom stretch instead of bouncing out of it.",
    "Keep your knees straight but not locked to keep tension on the calves."
  ],
  "tips_de": [
    "Drücke dich so hoch wie möglich auf die Fußballen.",
    "Halte die Dehnung unten kurz, statt aus ihr herauszufedern.",
    "Halte die Knie gestreckt, aber nicht durchgedrückt, damit die Spannung auf den Waden bleibt."
  ],
  "tips_es": [
    "Sube tan alto como puedas sobre las puntas de los pies.",
    "Haz una pausa en el estiramiento inferior en lugar de rebotar.",
    "Mantén las rodillas rectas pero sin bloquear para conservar la tensión en los gemelos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/hack-squat-calf-raise-start.webp",
      "peak": "images/flat/hack-squat-calf-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hack-squat-calf-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.