Hack Calf Raise

1. Load the hack squat machine with the appropriate amount of weight.

2. Position yourself on the machine with your back against the pad and shoulders under the shoulder pads.

3. Place the balls of your feet securely on the edge of the footplate, with heels extending off.

4. Unlock the safety handles and straighten your legs without locking your knees.

5. Lower your heels as far down as possible to stretch the calf muscles.

6. Push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.

7. Hold the contraction at the top briefly before slowly lowering your heels back to the starting stretched position.

8. Complete the desired number of repetitions and sets.

9. After your final rep, carefully lock the safety handles back into place.

Remember to use proper form throughout the exercise to target the calf muscles effectively and to avoid injury. Adjust the weight accordingly to your fitness level and goals.

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