Instructions for Hack Calf Raise

To perform a set of hack calf raise:

  1. Starting Position

    Stand in a hack squat machine with only the balls of your feet on the platform (heels in the air). Your shoulders should be supporting the pads and your trunk should be in a neutral position.

  2. Concentric (Upward) Motion

    Push the ball of your feet into the platform to raise your heels above the height of your toes. Remember to breathe normally throughout the entire movement.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your calves.

  4. Eccentric (Lowering) Motion

    Lower your heels under control until they are below your toes. It is normal for you to feel a stretch in your calves during this portion of the movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of hack calf raise repetitions before resting.

This completes one set of hack calf raise.

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