- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
45 Degree Leg Press Calf Raise Overview
The leg press calf raise is a variation of the machine calf raise and an exercise used to build the muscles of the calves.
The calves can be a very stubborn muscle group, so it’s important to target them with plenty of different angles and a with a high training frequency.
This exercise can be incorporated into your leg days or full body days.
45 Degree Leg Press Calf Raise Instructions
- Load the machine with the desired weight and take a seat.
- Sit down and position your feet on the sled with a shoulder width stance.
- Take a deep breath, extend your legs, but keep the safeties locked (if possible).
- Position your feet at the base of the platform and allow the heels to hang off.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
- Drive the weight back to the starting position by extending the ankles and flexing the calves.
- Repeat for the desired number of repetitions.
45 Degree Leg Press Calf Raise Tips
- SAFETY NOTE: Be extremely careful when re-positioning the feet at the base of the platform. If the safeties are not in place and you lose control of the platform, this could result in very serious injury.
- Keep the repetitions slow and controlled. Limit momentum and pause at the top to emphasize the contraction.
- If you experience any sort of pain or pressure in the back of the knee joint, keep a slight bend in the knee and avoid complete lockout.
- If the knee isn’t entirely locked out then ensure the position doesn’t change during the duration of the repetition.
- Limit depth of the heels if you feel any sort of stretch through the bottom of the foot during the exercise.
- Try to move through the ball of the foot rather than the base of the toes.
Hi, I dont have this machine at gym. Is there any substitution for this?
I'm just working out from home and don't have this machine. Substitutions??
If you are working out from home you can hold a weight in your hand and raise up on your toes.
is there an alternate for this exercise??? i need a burn exercise already doing standing calf raise as a muscle exercise and this is all on a workout that im starting on monday
you should never lock your knees with any exercise
Do you lock your knees in this exercise?