Legs Focus

Hack Squat Calf Raise

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Coach Notes

Coach Take

Stable calf training that lets you push hard through full range.

Make It Easier

Standing Bodyweight Calf Raise

Level It Up

Paused Hack Calf Raise

Build Size

4 x 12-20, rest 45-75s

Chase Pump

2 x 25 burn reps

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Machine

MACHINE-GUIDED PATH FOR ISOLATION AND CONSISTENCY

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell One Arm Side Deadlift

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