Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
AdvancedCompoundMachine
Sled One Leg Calf Press On Leg Press
Calves · Lower Legs
5
sets
4–6
reps
3m
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
Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart.
- 3
Place your toes and the balls of your feet on the sled, keeping your heels off.
- 4
Push the sled forward by extending your ankles, keeping your knees slightly bent.
- 5
Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
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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Resistance band
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