Leg Press Calf Raise
Muscles worked
Instructions
- 1Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- 2Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- 3Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- 4Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Leg Press Calf Raise
The leg press calf raise is an isolation exercise that uses the leg press machine to train the calves in a seated, reclined position, offering a comfortable alternative to standing calf exercises. By pushing only with the toes and balls of the feet on the edge of the platform while keeping the knees still, the movement effectively isolates the gastrocnemius and soleus without engaging other muscle groups. It's an excellent exercise for adding extra calf volume at the end of a leg session, since it doesn't require particular balance and allows for relatively heavy loading thanks to the reclined position that eases pressure on the lower back.
check_circleBenefits
- check_circleEffectively isolates the calves without engaging the rest of the body
- check_circleComfortable reclined position that eases lower back strain
- check_circleAllows heavy loading thanks to the machine's support
- check_circleGreat accessory to finish a leg session
lightbulbExecution tips
- lightbulbKeep the knees completely still throughout the movement
- lightbulbFully extend the ankles at the top and hold the contraction
- lightbulbDescend until you feel a good calf stretch
- lightbulbAlways lock the safety latches after finishing the set
warningCommon mistakes
- warningBending the knees during the movement, which reduces calf involvement
- warningUsing too short a range of motion without a full stretch
- warningForgetting to secure the safety latches after the set
- warningRushing the tempo without holding the top contraction
helpFrequently asked questions
Should I change my toe direction?expand_more
Yes, alternating between straight, inward, and outward toes lets you hit the calf heads slightly differently.
Does this replace standing calf raises?expand_more
It complements them well, as the seated position slightly changes the working angle compared to standing.
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