Leg Press Calf Raise: Overview
Leg press calf raise is a great exercise to train calf muscles by using a leg press machine. Yes, you read it right. Along with the quads, hamstrings, and glutes, this multi-purpose machine can be used to train calves also.
Claves are probably the most difficult muscles to grow. If you are struggling to grow your calves by doing traditional calf raises, you must add this exercise to your training routine.
Let’s see how should you perform calf raises on the leg press machine.
How To Do Leg Press Calf Raise
Whatever exercises you are doing, the correct form and technique are essential to get the desired results and prevent injuries. Here’s a step-by-step guide to doing leg press calf raise.
- Load weight on the machine and adjust the seat as per your height.
- Place your feet shoulder-width apart on the platform.
- Down your feet on the lower end of the platform such that the upper half of your feet are on the platform and your heels in the air.
- Extend your legs and push the load by the upper half of your feet until your calves are fully flexed.
- Now let the weight come down until your calves are fully stretched.
- Keep repeating this for the desired number of reps.
Coach’s tips for leg press calf raise
Don’t use your leg muscles: Keep your knee joint stable and move the weight by using your ankle joint only.
Keep your reps slow and steady: You won’t get desired results just by moving the weight up and down. So do it slowly and feel each n every rep in your calves.
Do high reps: Do most of your sets for at least 15 reps.
Squeeze your calves: Squeeze them as hard as you can while pushing the weight and pause for a second at the top.
Calf Muscle Anatomy
The calf is a small muscle group that can be divided mainly into two parts.
1. Gastrocnemius: Most of the visible part of your calves is this muscle. Gastrocnemius is just under the skin and forms the bulk of your calf muscle.
This muscle connects two joints through the Achilles tendon. Starts from the knee joint and goes down to the ankle joint.
This muscle can be trained effectively by doing any variation of calf raises.
2. Soleus: This is a flat muscle located under the gastrocnemius. Unlike gastrocnemius, soleus crosses only the ankle joint, and hence, has less chance of injuries.
Leg press calf raise helps in giving more stretch to your calves hence it is a good way to train the soleus. (1)
Variation of Calf Raises
Leg press calf raises have some variations on the basis of the position of your feet. You can manipulate the impact on your calves by changing the foot placement.
1. Toes Inward: By putting your toes inward, you can target the inner part of your calves more effectively.
2. Toes Outward: On the other hand, if you put your toes outward, the impact transfers to the inner part of your calves.
3. Standard Position: The standard position of your feet (straight and shoulder-width apart) hits both the inner and outer parts of your calves equally.
You can use these variations to target the weaker section of your calves. Or else, you can use them to shock your stubborn calf muscles to break the plateau.
How Many Sets and Reps
Unlike thighs or hamstrings, calf muscles are much smaller in size and hence, need less stimulus.
Also, calf muscles do not need much time to heal. So you need to train them frequently. I recommend you train your calves about 2-3 times a week.
As they don’t need much stimulus, one to two exercises per session are enough for calves. You can do leg press calf raise, seated calf raise, calf raise with dumbbells, etc. Pick any one or two of them and do 3-4 sets per exercise.
Calf muscles are mostly made up of slow-twitch muscle fibers. Hence, you need to train them for higher reps. So do most of your sets in a range of 15-30.
Train your calves 2-3 times a week and do 3-4 sets per session in a rep range of 15-30.
Other Ways To Train Calves
Don’t have a leg press machine in your gym? No worries. There are a lot of alternatives to leg press calf raises.
1. Seated Calf Raise
In this exercise, you sit on a machine like a chair, with a pad above your knees. You put weight on the machine and start pushing it by using the upper half of your feet.
The whole technique is similar to that of the leg press calf raise but in a seated position. In this exercise also, you can do all the variations as above.
2. Donkey Calf Raise
Donkey calf raises put you in a bent position. You need to bend forward from the waist with your legs straight.
Stand on a slightly heightened platform and bend forward from the waist. Now put some plates on your lower back with the help of a partner and start your exercise.
The major benefit of this exercise is that you don’t need any machine to do this. Donkey calf raises can be done with free weights or by using a smith machine also.
3. Standing Calf Raise
Standing calf raises are great for upper calves. This exercise can be done with dumbbells or a barbell. You can also use a plank for a better stretch in your calves.
4. Smith Machine Calf Raise
Smith machine calf raise is a great exercise to train calves. In this exercise you are supported by the machine hence, your body movement remains controlled.
Leg Press Calf Raise: SUMMARY
Leg press calf raise is an exercise that you can do on a leg press machine to train calves. It’s a great exercise to train both the muscles (gastrocnemius and soleus) of calves.
If you are struggling to grow your calves then add 3-4 sets of this exercise and do 15-30 reps per set with the correct form. You can also add variations by putting your toes inward or outward to create more impact on a specific part of your calves.
Add this exercise to your workout routine and feel the difference in the growth of your calves.
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