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Hack Calf Raise

Hack Calf Raise

The Hack Calf Raise is a fantastic exercise that targets the muscles in your calves. It is commonly performed using a barbell or a hack squat machine. This exercise is highly effective for strengthening and toning the muscles in your lower legs, giving you better balance, stability, and power in your lower body. To perform the Hack Calf Raise, you will need to position yourself in a hack squat machine or place a barbell securely behind your calves. Standing with your feet shoulder-width apart, press your toes and balls of your feet firmly into the plate or the edge of the machine, and lift your heels off the ground. Slowly lower your heels back down to the starting position, allowing a stretch in your calf muscles. Repeat this movement for the desired number of repetitions. Adding the Hack Calf Raise to your workout routine can provide several benefits, such as increasing ankle strength and stability, enhancing athletic performance, and preventing injuries in activities that involve jumping, running, or changing direction quickly. It is important to maintain proper form throughout the exercise by keeping your core engaged, your back straight, and your movements controlled. Remember to start with a weight or difficulty level that challenges you without compromising your form. As you progress, gradually increase the weight or resistance. Including the Hack Calf Raise in your regular workout routine will help you build strong and well-defined calf muscles, contributing to an overall balanced physique. So, go ahead and give this exercise a try to take your leg training to the next level!


  • Stand with your feet shoulder-width apart, positioning your toes slightly outward.
  • Position a sturdy block or weight plate on the ground in front of you.
  • Place your heels hanging off the block or weight plate, ensuring your toes are still firmly planted on the ground.
  • Lower your heels down as far as you can, feeling a stretch in your calves.
  • Raise your heels by extending your ankles as high as possible, flexing your calves.
  • Hold the contracted position for a brief pause, squeezing your calves.
  • Lower your heels back down and repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on achieving a full range of motion by lowering your heels as far as possible during each repetition.
  • Engage your core throughout the exercise to maintain stability and balance.
  • Control the movement and avoid using momentum to lift your bodyweight.
  • Vary the tempo of your reps by performing slow and controlled raises for increased muscle activation.
  • To make the exercise more challenging, try performing it with a weighted vest or holding dumbbells.
  • Include calf stretches in your routine to improve flexibility and prevent muscle tightness.
  • Incorporate both seated and standing calf raises into your workout routine to target different muscles within the calves.
  • Experiment with different foot positions, such as toes pointed out or in, to work different areas of the calf muscles.
  • Don't forget to warm up your calves before starting the exercise to reduce the risk of injury.
  • Gradually increase the intensity of your calf raises over time by adding more repetitions, sets, or weight.

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