Leg Press Calf Raise

oec:leg-press-calf-raise

An ankle plantarflexion isolation exercise performed on a leg press machine to build calf strength and hypertrophy.

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Also called: Calf Press on Leg Press, Leg Press Calf Press, Sled Calf Press, Calf Press Using Leg Press Machine, Leg Press Toe Press

How to do it

Sit securely in the leg press machine with your back and hips firmly against the pads.
Place the balls of your feet on the lower edge of the footplate with your heels extending off into open space, feet hip-width apart.
Extend your legs to press the sled out and disengage the safety handles, keeping a slight, soft unlock at your knees throughout the exercise.

Lower your heels in a slow, controlled motion toward your body to allow maximum dorsiflexion and a full stretch in your calves.
Pause briefly at the bottom of the stretch without bouncing.
Press through the balls of your feet into full plantarflexion, driving the sled upward until your calves are fully contracted.
Hold the peak contraction briefly before slowly lowering back to the stretched position.

Exhale as you press onto your toes into plantarflexion, and inhale as you lower your heels into the stretch.

Bending and extending the knees during the movement.: Keep knee joint angle fixed with a slight micro-bend, moving exclusively at the ankles.
Bouncing out of the bottom of the stretch.: Pause under full muscular control for a distinct second at the bottom before pressing up.
Feet slipping off the edge of the footplate.: Ensure at least the entire ball of each foot is securely planted on the textured edge of the platform and wear shoes with good traction.

Ensure the safety catch stops are set to a position that catches the sled before it can crush your legs if your feet slip.
Maintain a secure grip on the machine's side handles throughout the entire set.

This record: CC-BY-SA-4.0.