Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Sled Calf Press On Leg Press
Calves · Lower Legs
4
sets
6–8
reps
2m
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 sled.
- 2
Place your feet shoulder-width apart on the sled, with your toes pointing forward.
- 3
Release the safety handles and push the sled away from you by extending your knees and ankles.
- 4
Pause for a moment at the top of the movement, then slowly lower the sled back down by bending your knees and ankles.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsquadriceps
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.
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Alternatives
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