Calf Raises on the Leg Press

Calf Raises on the Leg Press

A calf raise on the leg press is a safe and effective way to load your calves with more weight than you might manage standing, while keeping your back supported.

How to Do It:

1. Setup

   • Sit in the leg press machine and place the balls of your feet on the bottom edge of the platform.

   • Heels should hang slightly off to allow for a full stretch.

   • Feet can be shoulder-width apart or slightly narrower.

   • Keep knees just slightly bent (don’t lock them).

2. Movement

   • Push the platform up just enough to clear the safety stoppers.

   • From a stretched position (heels down), press through the balls of your feet until your ankles are fully extended.

   • Squeeze your calves at the top for 1–2 seconds.

   • Slowly lower back down until you feel a deep stretch in your calves.

3. Reps & Sets

   • Hypertrophy (size): 3–4 sets of 12–15 reps

   • Strength: 4–5 sets of 6–8 reps

   • Endurance: 2–3 sets of 20–25 reps

Pro Tips:

• Don’t bounce at the bottom — pause to avoid using momentum.

• Try toes-in for more emphasis on the outer calf (lateral head) and toes-out for the inner calf (medial head).

• Keep the movement slow, especially the lowering phase (eccentric), to increase muscle activation.