Sled Calf Press On Leg Press

Muscles worked

Setup

1. Sit in the leg press machine with your back and head firmly against the padded support.
2. Place the balls of your feet on the bottom edge of the platform, hip-width apart, with your heels hanging off.
3. Push the platform up to full extension and disengage the safety locks.
4. Keep your knees slightly bent (soft) but fixed in position throughout the entire set.

How to do it

1. Inhale and slowly lower the platform by flexing your ankles until you feel a deep, comfortable stretch in your calves.
2. Exhale and drive the platform upward by extending your ankles as high as possible, focusing on the balls of your feet.
3. Hold the peak contraction for one second at the top of the movement.
4. Lower the weight with a controlled 3-second tempo to return to the starting stretch.

Form checklist

• Keep the knees fixed; do not use your quads to move the weight.
• Ensure the balls of your feet are securely positioned to prevent slipping.
• Avoid bouncing or using momentum at the bottom of the rep.
• Maintain a full range of motion from deep stretch to full extension.

Pro tips

• Focus on pushing through the big toe and second toe to ensure the medial head of the calf is fully engaged.
• Pause for 2 seconds in the stretched position to dissipate the stretch reflex and force the muscle to do the work.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and correct strength imbalances.
• Incorporate a '1.5 rep' style by performing a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the sled calf press on leg press work?

The sled calf press on leg press primarily targets the calves, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the sled calf press on leg press?

The sled calf press on leg press uses leg extension machine and leg curl machine.

Is the sled calf press on leg press good for beginners?

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

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