Skip to content
WorkoutPlan.
Legs (isolation) Machine Beginner Video

How to do the Calf Press On The Leg Press Machine

Primary: Calves · also works Hamstrings, Glutes.

The Calf Press On The Leg Press Machine is an isolation exercise that targets the calf muscles, specifically the gastrocnemius and soleus. It is performed using a leg press machine, which allows for significant resistance, making it effective for hypertrophy and strength development in the calves. This exercise is suitable for individuals ranging from beginners to advanced lifters. By adjusting the weight and foot placement, you can vary the intensity and target different areas of the calf muscles. Proper form and controlled movement are essential to prevent injury and maximize the effectiveness of the exercise.

Demo video: Calf Press On The Leg Press Machine · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on the leg press machine and place your feet on the lower half of the platform with your toes and balls of your feet supporting the weight, and your heels hanging off.

  2. 2

    Extend your legs to lift the weight but avoid locking your knees, ensuring a slight bend to maintain tension.

  3. 3

    Lower your heels by dorsiflexing your ankles until you feel a stretch in your calves. This is your starting position.

  4. 4

    Press through the balls of your feet, extending your ankles as high as possible while contracting your calf muscles.

  5. 5

    Return to the starting position in a controlled manner and repeat for the desired number of repetitions.

Coaching cues

  • Ensure that the movement is controlled both on the way up and down to maximize muscle engagement and reduce the risk of injury.
  • Avoid locking your knees to maintain continuous tension on the calves and protect your joints.
  • Adjust the foot placement on the platform to target different areas of the calves and find the most comfortable and effective position.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Calf Press On The Leg Press Machine alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Seated Calf RaiseMachine · beginner Smith Machine Reverse Calf RaisesMachine · intermediate Dumbbell Calf RaiseDumbbell · beginner Standing Calf RaiseBodyweight · beginner Single-Leg Calf RaiseBodyweight · intermediate Seated Dumbbell Calf RaisesDumbbell · beginner

Frequently asked questions

What muscles does the Calf Press On The Leg Press Machine work?

Primary: Calves. Secondary: Calves, Hamstrings, Glutes

How many sets and reps of Calf Press On The Leg Press Machine should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Calf Press On The Leg Press Machine?

Same movement pattern, different equipment: Seated Calf Raise, Smith Machine Reverse Calf Raises, Dumbbell Calf Raise, Standing Calf Raise, Single-Leg Calf Raise, Seated Dumbbell Calf Raises.

Is the Calf Press On The Leg Press Machine good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.