Legs · Bodyweight
Hack Calf Raise
How to do the hack calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with the balls of your feet on the platform of a hack squat machine, shoulders under the pads and legs straight but not locked. Press through the balls of your feet to raise your heels as high as possible, then lower slowly to feel a stretch.
- 1Feel your calves contract as you press your heels up
- 2Move through a full range, legs straight but not locked
- 3Hold the top squeeze, then lower slowly to stretch
Common mistakes
- Do not bounce or use momentum
- Avoid rolling your ankles; keep weight on the balls of your feet
- Do not lock your knees at the top
Muscles worked
The hack calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Kovo programs the hack calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.