A variation of the leg press exercise that isolates the calf muscles.
- +Supports controlled calf loading
- +Reduces balance demands
- –Limited ankle range can reduce results
- –Heavy loads may stress ankles
This exercise targets:
–
Calves
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set up the leg press with a light weight and seat so your hips stay firmly against the pad
- Place the balls of your feet on the lower edge of the platform, heels hanging off; feet hip–shoulder width
- Keep toes straight or slightly turned out; knees soft (not locked) and still throughout
- Unlock the safety, then press through the balls of your feet to raise the sled by extending your ankles
- Pause at the top, squeeze your calves; do not push with your quads or move your knees
- Lower slowly, letting your heels drop for a comfortable stretch; avoid bouncing
- Use a controlled tempo and full range you can control; breathe out up, in down
- Start light, keep hips and lower back glued to the pad, re-engage the safety when finished
