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Lower Legs · Leverage Machine
Calf Raise on Hack Squat Machine
Calf Raise on Hack Squat Machine is a beginner isolation strength exercise that works the calves (lower legs), with the hamstrings and quadriceps assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Quadriceps · Quadriceps Femoris
How to do Calf Raise on Hack Squat Machine
- Stand on the hack squat machine with your shoulders under the pads and your feet hips-width apart on the foot platform, with your toes pointing forward and your heels hanging off the edge.
- Extend your legs to release the safety handles, keeping a slight bend in your knees.
- Push through your forefeet to raise your heels as high as possible, squeezing your calf muscles at the top of the movement.
- Slowly lower your heels back down to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your legs slightly bent throughout the exercise to avoid placing stress on your knees.
- Focus on a full range of motion, lowering your heels as much as possible for a deep muscle activation.
- Exhale as you raise your heels and inhale as you lower them back down.
Calf Raise on Hack Squat Machine alternatives
More calves exercises
Calf Raise on Hack Squat Machine FAQ
What muscles does Calf Raise on Hack Squat Machine work?
Calf Raise on Hack Squat Machine mainly works the calves in the lower legs (Gastrocnemius and Soleus). The hamstrings and quadriceps work as secondary muscles.
What equipment do you need for Calf Raise on Hack Squat Machine?
You need a leverage machine.
How many sets and reps of Calf Raise on Hack Squat Machine should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Calf Raise on Hack Squat Machine good for beginners?
Yes. Calf Raise on Hack Squat Machine is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Calf Raise on Hack Squat Machine burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Calf Raise on Hack Squat Machine?
Other exercises for the calves include Kettlebell Calf Raise, Smith Machine Calf Raise, Kettlebell Seated Calf Raise and Dumbbell Standing Calf Raise.
For developers
Use Calf Raise on Hack Squat Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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