The hack squat calf raise is a compound exercise that combines the benefits of the hack squat and the calf raise. This exercise targets the quadriceps, hamstrings, glutes, and calves, offering a comprehensive lower body workout. By engaging in the hack squat calf raise, you can improve muscle strength, endurance, and balance.

1. Position yourself on the hack squat machine with your back firmly against the pad and shoulders under the shoulder pads.
2. Place your feet shoulder-width apart on the platform, with toes pointing slightly outward.
3. Unlock the safety bars and slowly lower your body by bending your knees, keeping your back straight and chest up.
4. Descend until your thighs are parallel to the platform or slightly below, ensuring your knees do not extend past your toes.
5. Pause momentarily at the bottom of the movement to maintain tension in the muscles.
6. Press through your heels to extend your legs and return to the starting position, keeping your core engaged.
7. Once at the top, immediately transition into a calf raise by pressing through the balls of your feet, lifting your heels off the platform.
8. Hold the calf raise position for a brief moment, then lower your heels back down to the platform.
9. Repeat the entire sequence for the desired number of repetitions, maintaining control and proper form throughout.