Leg Press Single-leg Calf Raise

Leg Press Single-leg Calf Raise

Overview

Target Muscle Groups:
Calves.
Equipment:
Machine.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Leg Press Single-leg Calf Raise is an isolation exercise that primarily targets the gastrocnemius and soleus muscles of the calves. It is a beginner-level movement designed to build lower leg strength and improve balance between legs by working each calf individually.

This exercise is performed using a leg press machine, with one foot pressing the platform while the heel is allowed to dip below the footplate at the bottom of the movement. Training one leg at a time helps identify and correct muscular imbalances and ensures each calf gets equal work.

Compared to standing calf raises, this variation offers more stability and allows for focused contraction without involving the back or balance. It's also ideal for those recovering from injuries or looking for a controlled and joint-friendly calf isolation movement.

Instructions

  • Sit on a leg press machine and position yourself as you would for a standard leg press.
  • Place the ball of one foot on the lower edge of the platform with your heel hanging off.
  • Keep the other foot off the platform or rested safely out of the way.
  • Unlock the safety handles and fully extend your working leg without locking the knee.
  • Lower your heel down slowly to feel a stretch in your calf.
  • Press through the ball of your foot to raise your heel as high as possible.
  • Pause at the top, then lower under control.
  • Repeat for the desired reps, then switch legs.

Common Mistakes

Too much weight

Using more weight than you can control leads to poor form and increases injury risk.

Bouncing at the bottom

Letting the heel drop and rebound removes tension from the muscle and stresses the Achilles.

Short range of motion

Failing to fully lower or raise the heel limits calf activation and effectiveness.

Locking the knee

Straightening the leg too much can place unnecessary strain on the joint.

Injuries

Leg Press Single-leg Calf Raise is a low to medium risk exercise when done with proper form.

The most common issue is overstretching the Achilles tendon or calf strain if you allow your heel to drop too far below the platform or use excessive weight. Maintain control and a full—but not extreme—range of motion.

Avoid sudden jerky movements and warm up properly before performing this exercise. Using moderate weight and slow tempo helps reduce the risk of strains or joint irritation.

Frequently Asked Questions

Q: Can I do this exercise on any leg press machine?

Yes, most standard 45-degree or horizontal leg press machines will work.

Q: How many reps should I do per leg?

Aim for 10-20 controlled reps per leg for 3-4 sets.

Q: Should I train both legs even if one is weaker?

Yes, training both legs individually helps balance strength and muscle development.

Overview

Target Muscle Groups:
Calves.
Equipment:
Machine.
Difficulty:
Beginner.
Log Type:
Reps and weight.