Videos
Instructions
- Sit on the leg press machine and place the balls of your feet on the lower edge of the foot platform, with your heels hanging off.
- Keep your knees slightly bent and your back firmly against the seat pad.
- Unlock the sled if needed, keeping the weight supported by your toes.
- Slowly lower your heels by dorsiflexing the ankles until you feel a full stretch in the calves.
- Press through the balls of your feet to lift your heels and fully contract your calves.
- Pause briefly at the top, then return under control to the starting position.
- Repeat for the desired number of reps.
Technical Tips
- Avoid using momentum; control both upward and downward phases.
- Keep your heels moving in a vertical line to avoid ankle strain.
- Do not let your knees extend or lock during the movement.
Breathing Tips
- Inhale as you lower your heels.
- Exhale as you raise your heels.
Medical restrictions
- Avoid if experiencing Achilles tendonitis or severe ankle instability.
- Not recommended for individuals with plantar fasciitis during flare-ups.
The Seated Calf Raise Machine using a leg press setup is a compound isolation exercise targeting the calf muscles, specifically the soleus. The seated position with bent knees limits gastrocnemius involvement and focuses tension on the deeper layers of the calves. In this machine variation, users press against a weighted foot platform with only the balls of their feet, allowing for a controlled plantar flexion under load. This format is especially beneficial for developing lower leg strength and endurance while minimizing the risk of spinal or knee overload. It is suitable for all fitness levels and integrates well into lower-body strength or hypertrophy programs.
Is this variation of seated calf raise effective for soleus development?
Yes, this seated leg press variation targets the soleus effectively due to the bent knee position, which reduces gastrocnemius involvement.
Should my heels come off the platform?
Yes, the heels should start off the edge of the platform to allow full ankle range of motion for proper calf contraction and stretch.
How do I avoid using my thighs during the exercise?
Keep knees slightly bent but stable and focus only on ankle movement; avoid pressing with the whole foot or extending the knees.
Can I use the leg press machine for calves?
Yes, placing just the balls of your feet on the lower edge of the platform allows effective calf training using a leg press machine.
Is this safe for beginners?
Yes, the guided nature of the machine provides stability and control, making it safe and accessible for beginner-level users.