Set up on the Hack machine by placing one foot low down on the platform and your other foot resting on your anchored foot. Your upper body will be resting on the top rest pad face-first. Get ready to release the safety levers to begin your initial raise. This is your starting position.
Unhook the safety and raise yourself up as high as you can using nothing but your toes. Your leg should be totally straight and rigid while performing the movement. Once at the top, lower yourself back down to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch and do the same with your other leg.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't rush this movement; it's way more effective if you do it slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is one of the best exercises to do for your calves. However, because it's done one leg at a time it's a bit challenging. Thus, if you are a beginner, we advise doing this exercise with both legs simultaneously.
The hack machine provides for a very comfortable and smooth range of motion which makes this exercise that much more "pleasurable" to do. The only thing that is a problem is the fact that many gyms don't have these machines because they tend to be pricy and not that many people use them. Thus, they are not cost-effective.
