At a glance
- Main muscle
- Calves
- Equipment
- Machine
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Balls of your feet on the edge of the platform, knees straight.
- Drop your heels deep and pause in the stretch.
- Rise onto your toes as high as you can.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Standing with straight knees, like the standing calf raise that worked best in research; the hack squat sled gives stable, heavy loading.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Standing Calf Raise · Machine · rating S
- Leg Press Calf Raise · Machine · rating A
- Smith Machine Calf Raise · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hack squat calf raise.
Let Mitta set the weight.
Mitta plans the hack squat calf raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hack squat calf raise
What muscles does the hack squat calf raise work?
The hack squat calf raise mainly trains your calves.
How many reps of the hack squat calf raise should I do?
Mitta plans the hack squat calf raise at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hack squat calf raise?
Good alternatives that train the same muscle are the standing calf raise, leg press calf raise and Smith machine calf raise.
Is the hack squat calf raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hack squat calf raise have rating A?
Standing with straight knees, like the standing calf raise that worked best in research; the hack squat sled gives stable, heavy loading.