CalvesSmith Machinebeginner

Hack Squat Calf Raise

The hack squat calf raise (or Smith machine calf press) uses the angled hack squat or Smith machine to load the calves heavily while supporting the back. Place your feet low on the platform with only the balls of your feet making contact.

How to Perform

Position yourself in the Smith machine or hack squat with feet low on the platform.

Only the balls of your feet should be on the platform, heels hanging off.

Lower your heels for a deep stretch, then press up to maximum plantarflexion.

Hold the top contraction for two seconds on each rep.

Common Mistakes to Avoid

Placing too much of the foot on the platform, which limits range of motion.

Locking out the knees hard, which puts stress on the joint.

Using momentum to bounce through reps.

Muscle Activation

Calves85%

Variations

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