Leg Press Calf Raise
Calfs, the most neglected muscle group of all!
The leg press calf raise is in my eyes the most effective isolation exercises for the calfs - why? Because we're able to overload the calfs with more weight and apply a higher level of progressive overload when seated on the leg press machine than any other calf raise variation (e.g. the standing smith machine calfd raise).
I recommend including the leg press calf raise towards the end of your leg workout.
Required: Leg Press Machine
Leg Press Calf Raise Form:
Sit down on your leg press machine with legs fully extended touching the sled.
Press on the platform by pushing through the balls of your feet as your heels are raised off of the sled, your positioning should be at the very top of the leg press sled.
As you reach full extension flex your calfs for 1 second.
Lower your heels back down to return to the starting position to complete the repetition.
Repeat for the desired number of repetitions.
Leg Press Calf Raise Variations
Alternating Foot Placement
Pointing your toes either inward or upward during calf raises will alter the specific area of the calf you're focusing on. For this reason I recommend performing not only regular straight forward calf raises, but also a set or two with both toes pointing inwards followed by outwards.
Common Leg Press Calf Raise Mistakes
Not Contracting At The Top Of The Movement
In order to attain full benefit of the leg press calf raise you MUST pause for a second at the top of the movement and flex the calfs, do not opt to simply bounce the weight up and down without focusing on the time and quality of tension on the muscle.
Contracting at the top of the movement will not only increase activation, but you'll ensure you're not utilizing momentum for your repetitions.
Similar & Substitute Exercises
- Smith Machine Calf Raise