This bodybuilding exercise targets the calf muscles, and you will need the hack squat machine that can be found in a weight training room. This exercise will help to tone and define the calves, as well as stretching them out. Keep your abs contracted during the movement.

Body Parts

  • Calves
  • Triceps Surae


  • Face the machine.
  • Place shoulders on the supports of the machine.
  • Place the front foot on bloc elevated at the platform.
  • Place feet at pelvis width.
  • Place thee heels on the platform.
  • Keep the back straight.
  • Pull shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Elevate the heel as high as possible.
  • Return the heel to the starting position.


Keep the abdominals contracted. Never lock the knees. Keep the weight on the base of the toes.