Instructions for Hack Calf Raise
To perform a set of hack calf raise:
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
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
Pause at the top position for a 1sec count while squeezing your
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.
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.