Smart Workout Diary

Single-Leg Hack Squat Machine Calf Raise

The single-leg hack squat machine calf raise is a unilateral calf exercise performed in a hack squat machine with one foot pressing through the forefoot. It primarily trains the gastrocnemius, with the soleus assisting as the ankle moves through plantar flexion. It supports calf strength and controlled ankle movement.

Demonstration

Demonstration: Single-Leg Hack Squat Machine Calf Raise

Instructions

  1. Set the hack squat machine so the shoulder pads and back support hold you securely, then select a manageable load.
  2. Place the forefoot of one foot on the lower edge of the footplate, keep that knee nearly straight, and keep the other leg clear of the moving parts.
  3. Release the safety handles and lower the heel under control until you feel a comfortable calf stretch.
  4. Press through the ball of the working foot to raise the heel as high as you can without shifting your body position.
  5. Pause briefly at the top, lower slowly, complete the desired repetitions, then secure the machine before changing sides.
Muscle Group
Gastrocnemius
Other Muscle Groups
Soleus
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a range of motion you can control; do not bounce out of the bottom position.
  2. Keep pressure centered through the ball of the working foot rather than rolling toward either edge.
  3. Use a load that lets the heel rise smoothly without bending the working knee or pushing with the other leg.
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