Leg Press Calf Raise: Benefits, Muscles Worked, and More

Though the calves are an oft-forgotten muscle group among lifters, there are nonetheless a number of creative ways that have been developed in order to target these rather essential leg muscles - one of which is the leg press calf raise.

The leg press calf raise is best known for being both convenient and safe - while also providing the same time under tension that a specialized calf raise machine would, only without the additional cost and space.

If one were to put the leg press calf raise exercise into a nutshell, it would be considered a high-volume accessory exercise favored by bodybuilders and those seeking to build mass and definition in their calves.

What is the Leg Press Calf Raise?

In more technical terms, the leg press calf raise (also known as the machine calf press or seated leg press calf raise) is a machine-based single-joint isolation exercise most often used as a “finishing” movement after heavier exercises like the leg press or deadlift have already been completed.

The leg press calf raise is exactly as its name sounds; a calf raise, but performed with the use of a leg press machine.

Not only does this present a safer and more convenient movement than the conventional free weight leg press, but it also allows for several other benefits of machine-based exercises to be realized.

Who Should Do Leg Press Calf Raises?

Leg press calf raises are quite simple and relatively low-risk, meaning that even total novices to resistance training should have no trouble grasping the form of the exercise.

In particular however, the leg press calf raise is especially useful for individuals who do not participate in aerobic exercise that makes use of the calves (say, sprinting or cycling) but nonetheless wish to recreate the same kind of muscular training stimulus.

Equipment Used to Do Leg Press Calf Raises

The leg press calf raise will obviously require a leg press machine - be it an angled or horizontal one.

Weight plates may also be needed if the machine is not self-containing in terms of adjustable resistance.

How to Do a Leg Press Calf Raise

To perform a leg press calf raise, the exerciser will seat themselves within the leg press machine, forefoot set against the sled’s plate. 

The heels of the feet should be positioned off the plates so that the calves are recruited to the fullest possible extent, and to ensure that the arch of the foot is not excessively taxed in a disadvantageous position.

Disengaging the safety handles of the machine, the lifter will then push through the balls of their feet, keeping the legs fully extended so as to prevent the upper leg muscles from being recruited. From an outside point of view, it will appear like the lifter is on their tiptoes against the plate.

Once the feet are in a state of nearly-full-extension, the lifter will simply return their feet to a relatively flat shape, keeping the movement slow and careful and thereby completing the repetition.

What Muscles Does the Leg Press Calf Raise Work?

Being an isolation exercise, the leg press calf raise solely trains the muscle group that is the calves - a trio of muscles located along the posterior side of the tibia and fibula, and is responsible for a number of different biomechanics and actions.

The calf muscles are involved in any number of activities and sports, and are vital to maintaining balance when standing upright or walking.

What Part of the Calves is Focused on?

Though the leg press calf raise efficiently works the entirety of the calf muscles, it places a greater focus on the gastrocnemius due to the relative position of the knees and thighs when performing a leg press.

In non-leg press calf raises, performing the exercise while the legs are in a state of full extension will place less training stimulus on the underlying soleus and instead shift it towards the gastrocnemius - the two headed muscle group that most people think of when speaking of calf muscles. 

Because the leg press calf raise is also performed with the legs fully extended, it can have much the same recruitment pattern to the more conventional calf raise counterpart.

This is a boon for bodybuilders and individuals training for hypertrophy, as the gastrocnemius is the most immediately visible and superficial of the calf muscles, and contributes greatly to the appearance of lean and muscular legs.

What are the Benefits of the Leg Press Calf Raise?

While the leg press calf raise is well-established as a calf mass builder, it can also present several other benefits that make it particularly useful for certain subtypes of lifters or athletes in need of a specific sort of training stimulus.

Reinforced Ankle Joint and Foot Biomechanics

The calves are responsible for stabilization of many movements involving the ankles and feet. As such, it should be no surprise that regular performance of any sort of calf muscle training will result in reinforcement of these structures and their related biomechanical functions.

In particular, the leg press calf raise will aid in stabilizing and strengthening the plantarflexion and dorsiflexion of the feet - or what is otherwise known as pointing the foot up and down.

Significant Athletic Carryover - Especially for Runners

It is by no stretch of logic that the calf muscles are vitally important for most athletic activities, if not absolutely essential for runners of all types. 

Not only does developing the calves improve endurance of the lower body, explosiveness and general leg strength - but it also allows for greater stability, even in cases where the legs are not moving in any dynamic fashion.

As such, regularly performing the leg press calf raise can be especially beneficial for athletes or exercisers who regularly perform athletic activities involving the lower body.

Convenient, Safe, and Simple Exercise

In truth, most exercises that isolate the calves are relatively safe and simplistic in performance - but it is the machine-based nature of the leg press calf raise that allow it to excel in this particular category, as the resistance is self-stabilizing and the machine itself comes with built-in safety mechanisms.

Furthermore, unlike the standing calf raise or heel raise, the leg press calf raise places the lifter in a seated or lying position, meaning that little strain - if any - is placed on parts of the body other than the lower limbs. 

Useful for Lifters With Sensitive Lower Backs

As was touched upon in the previous section, the leg press calf raise places little to no stress on the back and spine, making it a step safer than free weight calf raises that involve placing a barbell atop the back.

This aspect of the exercise can allow lifters to still train their calf muscles, even if they are otherwise unable to perform other calf raise variations due to a history of injury or back pain.

Note that even with the reduced impact and strain of the leg press machine, it nonetheless will still place some small amount of stress on the lower back and pelvis, and it is best to consult a physician before attempting the exercise.

Common Mistakes of the Leg Press Calf Raise

Despite the relative simplicity of the leg press calf raise, there are still a few commonly made mistakes that are best corrected as soon as possible, as performing the exercise in such a way can take the focus of the training away from the calves, or otherwise injure the lifter.

Placing the Entire Foot on the Plate

In terms of stance, many lifters may make the mistake of placing their entire foot on the sled of the leg press machine, as if they were performing a conventional leg press repetition. 

In order for the gastrocnemius and soleus muscles of the calves to be worked to their fullest degree, it is important for the lifter to only place their forefoot or the “balls” of their feet on the plate, allowing for a more advantageous distribution of load in regards to the entire foot, as well as a small amount of dorsiflexion at the start or end of the repetition.

Not only is planting the entire foot counterintuitive to the purpose of the leg press calf raise, but it can also injure the lifter if they are extending the foot and calves against the plate, forcing their foot and ankle to become wedged between their own body and the machine.

“Cheating” With the Legs

Another common mistake made by lifters is performing the leg press calf raise without near-full-extension of the legs - usually by bending the knees during the exercise.

The reasoning behind keeping the legs in a state of almost full extension is simple; keeping the knees excessively bent will involve the quadriceps or posterior chain muscles to some extent, even if the lifter is trying to isolate the calf muscles as much as possible.

It is akin to performing a push press, rather than a military press.

In turn, this will “cheat” the repetition by having muscles other than the calves produce force, defeating the purpose of the exercise and potentially injuring the lifter if their stance is particularly poor.

Overloading on Weight

Just like in most other exercises, performing the leg press calf raise with too much weight can easily lead to a breakdown in form, which leads to eventual injuries.

The structures of the ankles and feet are comparatively fragile when stressed in any manner other than an immediately vertical angle of force. While this does make sense from an anatomical perspective, it also means that lifters should take additional care when loading weight onto the leg press machine for a set of calf raises.

In order to avoid injuries and keep the leg press calf raise in an ideal range of volume, it is best to limit the weight to an amount that allows for at least eight consecutive repetitions in a set, all without reaching the point of total muscular failure - or enough to “leave one in the tank”, so to speak.

Leg Press Calf Raise Alternatives

In the event that the lifter does not have access to a leg press or otherwise wishes to substitute it with a similar exercise, there are quite a number of possible alternatives that fit perfectly into the same role as the leg press calf raise.

1. Calf Raise Machine

The calf raise machine is exactly as it sounds - a resistance machine specifically made for performing calf raises. 

It is considered the more “conventional” machine-based calf raise exercise, and will feature a nearly identical training stimulus to the leg press calf raise, only with the lifter standing upright and the resistance taking a vertical (rather than horizontal) angle.

2. Cable Machine Calf Raises

For lifters without access to a calf raise machine or leg press, it is still possible to perform machine-based calf raises with the use of a cable machine - though it will require a waist or hip band attachment.

All that is needed is to set the cable housing at the lifter’s feet, and to wrap the belt around their waist.

They may then perform the calf raise in the same manner as any other standing calf raise - though shorter lifters may wish to make use of an elevated object for a fuller range of motion (like a bench).

This particular variation is also suitable for lifters who wish to avoid vertical loading of the spine, as it places the resistance on the pelvis and largely avoids the back.

3. Standing Free Weight Calf Raises

The most conventional calf raise of them all; the standing calf raise is a free weight isolation exercise that involves a lifter loading a weight on their back (or holding it in their hands) and subsequently recruiting the calf muscles by raising themselves up on the balls of their feet.

This exercise presents a number of differences to the leg press calf raise, but is otherwise suitable for healthy lifters that wish to improve the stability and strength of their calves alongside their mass.

Frequently Asked Questions (FAQ)

Is Leg Press Calf Raise Better Than Standing?

In certain aspects - yes, the leg press calf raise is better than the standing calf raise.

In particular, the leg press calf raise is quite effective at allowing for high volume sets to be performed, as well as the fact that it places far less stress on the body due to its more horizontal angle of resistance. 

Bodybuilders or previously injured lifters may find the leg press calf raise to be favorable in comparison.

Are Calf Raises Good for Bigger Calves?

Yes!

Calf raises are among the most effective methods of inducing muscular hypertrophy in the calf muscles. 

When performed with moderate-to-low amounts of weight and high volume, lifters may find that calf raises will help grow even the most stubborn of calf muscles.

How Much Weight to Use for Leg Press Calf Raises?

The ideal amount of weight for leg press calf raises is one that allows for at least eight repetitions to be performed consecutively without the calf muscles reaching a point of total failure at the end of the set.

One can think of it as an amount of weight that allows for nine repetitions to be performed, while the set will only involve eight repetitions in totality.

This amount will differ between individuals of different body weights, experience levels and gender, and as such is something that every person must test for themselves.

In Conclusion

To get started with the leg press calf raise, many lifters will see the best results from 2-3 sets of 8-16 repetitions each, although more advanced lifters may wish to push the volume even further.

Remember to perform the exercise with the knees almost locked out (but not actually locked out!), and to seek out the advice of a professional coach if you are unsure of how to perform it correctly.

References

1. Lee, Geoncheol & Kim, Bom & Kim, Jisu & Nam, Inseong & Park, Yoojin & Shin, Woojin & Woo, Sumin & Cha, Seongki. (2014). The Effect of Calf-Raise Exercise on Gastrocnemius Muscle Based on Other Type of Supports. Journal of The Korean Society of Integrative Medicine. 2. 10.15268/ksim.2014.2.1.109.

2. Larson, R.. Killer Calves: The Essential Guide to Calf Growth and Development. Beastly Body, 2020.