Sled Backward Angled Calf Raise

Muscles worked

Setup

1. Sit in the leg press machine and place the balls of your feet on the bottom edge of the platform, hip-width apart.
2. Position your feet so your heels hang off the edge, allowing for full ankle mobility.
3. Extend your legs to push the sled up and disengage the safety handles.
4. Keep a very slight bend in your knees (soft knees) to ensure the tension stays on the calves rather than the joint.

How to do it

1. Inhale and slowly lower the platform by flexing your ankles until you feel a deep, comfortable stretch in your calf muscles.
2. Exhale and drive the platform away by extending your ankles as far as possible, pushing through the balls of your feet.
3. Pause for one second at the peak of the movement to maximize the contraction.
4. Lower the weight with a controlled 3-second tempo back to the starting stretched position.

Form checklist

• Keep your knees stationary; do not use your quads to help push the weight.
• Ensure the balls of your feet remain in firm contact with the platform throughout the set.
• Move through the largest range of motion your ankle flexibility allows.
• Avoid 'bouncing' at the bottom of the rep; use a controlled pause instead.

Pro tips

• Focus your drive through the big toe to better engage the inner head of the gastrocnemius.
• Hold the bottom stretch for 2 seconds on every rep to eliminate momentum and the Achilles tendon's elastic recoil.
• Keep your core braced against the seat to maintain a stable base for the lower body.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and correct muscular imbalances.
• Add a '1.5 rep' style: go all the way down, halfway up, back down, and then all the way up for one rep.

Frequently asked

What muscles does the sled backward angled calf raise work?

The sled backward angled calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the sled backward angled calf raise?

The sled backward angled calf raise uses sled machine.

Is the sled backward angled calf raise good for beginners?

The sled backward angled calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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