Leg Press Calf Raise tutorial
The leg press calf raise is done by placing the balls of the feet on the lower edge of the leg press platform and pushing it using only ankle movement. It strengthens the gastrocnemius with heavy load and no spinal compression, making it suitable for beginners and anyone without access to a standing calf machine.
How to perform
- Sit in the leg press and keep your back flat against the pad.
- Place only the balls of your feet, hip-width apart, on the lower edge of the platform.
- Press the platform up with legs nearly straight, without locking the knees, and keep the safety stops engaged.
- Slowly let your heels drop until you feel a full stretch in the calves.
- Push through the balls of your feet to press the platform as far as possible.
- Squeeze the calves for one second at the top, then lower slowly.
Breathing: Inhale as your heels lower and exhale as you press with the balls of your feet.
Key tips
- Keep your knees fixed so only the ankles move.
- Pause briefly at the bottom to avoid bouncing.
- Keep the balls of your feet planted firmly so they don't slip.
Common mistakes
- Bending and straightening the knees to use the quads
- Short, fast reps
- Placing the feet too low so they risk slipping off
Safety: People with Achilles or ankle problems should start light with a reduced range, or substitute a bodyweight standing calf raise.
CalvesPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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