Machine Leg Press Calf Raise

How to Perform the Machine Leg Press Calf Raise

Sit in the leg press machine with your back flat against the pad.
Place only the balls of your feet and toes on the lower edge of the foot platform, with heels hanging off.
Extend your legs to near full extension (without locking) and release the safety handles.
Allow your ankles to dorsiflex, letting the platform come toward you until you feel a deep stretch in your calves.
Press the platform away by plantarflexing your ankles, pushing through the balls of your feet.
Squeeze your calves hard at the fully extended position and hold for a one-second count.
Slowly lower back to the stretched position under control.
Repeat for the prescribed number of repetitions, then re-engage the safety handles.

Using too much knee bend, turning it into a partial leg press

Keep your legs nearly straight throughout; all movement should come from the ankle joint only.

Bouncing at the bottom of the movement

Pause briefly at the bottom stretch position and press up smoothly without using the stretch reflex.

Not achieving full range of motion

Allow a deep stretch at the bottom and a full contraction at the top for maximum calf development.

✓Allows very heavy loading of the calves with reduced lower back stress compared to standing calf raises.
✓Provides an excellent stretch at the bottom of the range of motion for the gastrocnemius.
✓Easy to adjust foot position for targeting different areas of the calf musculature.

●Vary toe angle to target different parts of the calves: toes out for inner calves, toes in for outer calves.
●Use a 2-3 second pause at the bottom stretch for greater hypertrophy stimulus.
●The leg press allows heavier calf loading than standing calf raises, making it excellent for building mass.

Strength

4-5 sets of 6-8 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 65-75% 1RM

Endurance

2-3 sets of 15-25 reps at 50-60% 1RM

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