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Calf raises on the leg press
Squats on the calf press machine are one of the few exercise variations specifically targeting the calf muscles and can be performed using a fitness device. As nearly every gym is equipped with a calf press machine, athletes have the opportunity to incorporate this exercise regardless of their training level. In the following post, various executions will be explained, as there are both 45-degree executions and horizontal devices for the calf press. In English-speaking regions, this exercise is referred to as Calf Raise on Leg Press.
Alternatively, calf raises can be performed while sitting without the use of a calf press machine. For those who prefer standing exercises but do not want to forgo a fitness device, calf raises on the Hackenschmidt machine are an option.
Information
There are also specialized machines for calf pressing. If your gym has such a specific calf press machine, it is possible to train the calf muscles on this equipment.
Muscles stressed during calf raises on the leg press
Calf raises on the leg press aim to train the muscles of the posterior lower leg. The main focus is on strengthening the lateral head of the twin gastrocnemius muscle (musculus gastrocnemius caput laterale) and the medial head of the twin gastrocnemius muscle (musculus gastrocnemius caput mediale). Additionally, the soleus muscle (musculus soleus) is activated during calf raises on the leg press.
Calf raises on the leg press (horizontal)
Calf raises on the horizontal leg press are performed while seated, with the legs extended forward.
For athletes seeking an alternative seated position, there are numerous variations of seated calf raises. However, the following details the optimal execution on the horizontal leg press.
Body Position
Begin by sitting on the leg press and adjusting the pad so that the legs are almost fully extended, maintaining a slight bend to protect the knee joints. Press your back firmly against the pad, gaze forward with the head forming a natural extension of the spine. Grip the side handles for added stability. Position the front part of your feet at the bottom of the plate, with legs nearly fully extended and a slight bend to protect the knee joints.
Movement Execution
Apply pressure with your toes against the footplate to extend the legs and engage the calf muscles. Lift the heels as high as possible while exhaling during this stretching movement. Inhale, then lower the heels while taking a deep breath. The front foot remains stationary on the footplate throughout the entire execution. Lowering the heels beyond the starting position is crucial for maximizing the training effect, with the possible range depending on individual flexibility.
Calf raises on the 45 degree leg press
Calf raises on the 45-degree leg press are typically designed for thigh training but can also be used for effective calf training.
Body Position
To perform calf raises on the 45-degree leg press, start by sitting on the machine, ensuring your back is against the backrest. The head forms a natural extension of the spine. Hold the handles beside you to provide more stability. Position your feet approximately hip-width apart on the footplate. Toes should point straight forward, and optionally, heels can extend beyond the footplate. Legs are almost fully extended to protect the knee joints. In the one-legged variation, maintain the same body position, with the non-training leg resting on the ground to further stabilize the body.
Movement Execution
Initiate the two-legged version of calf raises on the 45-degree leg press by lifting the heels and pushing the plate away with the toes. The legs remain almost fully extended, with toes and the ball of the foot staying on the footplate. Execute the movement as far as possible while exhaling. Then, lower the heels, ensuring this movement is taken back at least to the starting position. If the heels extend beyond the footplate, the downward movement can be extended to intensify the training stimulus.
For the one-legged variation of calf raises on the 45-degree leg press, lift the heel of the leg to be trained. The process is essentially identical to the two-legged variation.
Common mistakes when doing calf presses on the 45 degree leg press
The fitness exercise of calf raises on the 45-degree leg press is relatively straightforward. Nevertheless, errors can creep in, increasing the risk of injuries or diminishing the effectiveness of the workout.
✅ Insufficient bending of the legs: It is crucial that the legs maintain a slight bend in the knee joint throughout the entire execution to prevent excessive strain on the knee joints and minimize the potential for injuries.
✅ Incomplete range of motion: Many athletes tend to move their feet only minimally during calf raises on the leg press. However, it is essential to fully utilize the individual range of motion to unfold the full potential of this exercise.
✅ Upper body in motion: The upper body remains entirely immobile throughout the exercise. Note that the arms, back, and head should always be kept in a constant position. The movement should focus isolatedly on the legs.
Alternatives and similar exercises to calf raises on the leg press
Heel raises on the leg press are just one of the numerous options available to strengthen the muscles of the heels. In the following section, you will be introduced to alternatives that aim to train the heel muscles.
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