Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerCompoundMachine
Lever Seated Squat Calf Raise On Leg Press Machine
Calves · Lower Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate.
- 2
Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart.
- 3
Place your toes and the balls of your feet on the footplate, keeping your heels off the edge.
- 4
Release the safety handles and push the footplate away from you by extending your knees.
- 5
Once your knees are fully extended, slowly lower your heels by flexing your calves.
- 6
Pause for a moment at the bottom, then push the footplate back up by extending your calves.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
quadriceps
Secondary
quadricepshamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Bodyweight
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Calves · Lower Legs
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Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
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Barbell
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Calves · Lower Legs
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