Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

One-Leg Hack Squat Calf Raise Instructions

  1. Load the weight you want to use on a hack squat machine.
  2. Stand on the footplate facing the machine with your chest on the back pad and shoulders under the shoulder pads.
  3. If you have a block available, put it on the footplate and use it to stand on for extra range of motion.
  4. Take your right leg and hook it around the back of your left leg at the ankles.
  5. Push up and take the weight off the rack by releasing the safety.
  6. Keeping your working leg straight, slowly raise your heel off the plate as far as possible.
  7. Pause, and then slowly lower back to the starting position without letting your heel fully rest on the footplate.
  8. Repeat for desired reps, and then repeat for the right leg.

One-Leg Hack Squat Calf Raise Tips

  • Squeeze the calf muscle and hold for a count of two at the top of the movement for added intensity.
  • Don't let your heels fully rest on the footplate at the bottom of the movement.
  • Keep your back straight, and chest against the padding throughout the set.