- Calves
- Machine
- Beginner
Leg press calf raise
The leg press calf raise works your calves. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 10 to 20 reps.
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- Tip 1Knees still, not locked
- Tip 2Deep stretch, full push
- Tip 3Balls of your feet planted
Where you should feel it
In your calves, mostly the upper part, which works more with your knees straight. Feel the stretch at the bottom and the squeeze at the top.
- Main muscles
- Gastrocnemius
- Also working
- Soleus
How to do it
Sit in the leg press with your back on the pad and place only the balls of your feet on the bottom edge of the platform, hip-width apart.
Straighten your legs, keeping your knees soft and still, and release the safety handles.
Let the platform come back slowly, toes moving toward your shins, until you feel your calves stretch. Hold for 1 second.
Push through the balls of your feet until your ankles are fully extended and hold for 1 second. Lock the safeties back in before you bend your legs.
Common mistakes
Mistake
Bending and straightening your knees to help push.
How to fix it
Your knees stay still from start to finish. Only your ankles move. If you can't do it that way, lower the weight.
Mistake
Your feet slide down the platform during the set.
How to fix it
Wear shoes with firm soles and plant the balls of your feet well. If they slip, stop, lock the safeties and reset before going on.
Mistake
Short reps that never stretch your calves at the bottom.
How to fix it
Let your toes come toward your shins until you feel the stretch, pause, and only then push.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 10 to 15 | 3 | 45 to 90 s |
| Muscle and definition | 2 to 4 | 10 to 20 | 1 to 2 | 45 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Standing calf raise
On the standing machine, the load sits on your shoulders and you rise onto the balls of your feet.
Seated calf raise
With your knees bent, the lower calf does more of the work.
Smith machine
The Smith bar on your upper back and the balls of your feet on a step or a plate.
At home or with more support
At home: calf raise on a stair
On a staircase, with the balls of your feet on a step and a hand on the rail. Use both legs or, to make it harder, one at a time.
Prefer more stability? Seated calf raise
Prefer another fully supported option? On the seated calf raise, the load rests on your thighs and your whole body is supported.
Taken? Swap it for one of these
They work the same main muscle.
Standing calf raise
Calves · Machine
BeginnerSeated calf raise
Calves · Machine
BeginnerSingle-leg calf raise
Calves · Bodyweight
Beginner
Keep exploring
Leg exercises on machines
15 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Kinoshita M, Maeo S, et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023;14:1272106.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026