How to do a Calf Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Calf Press
Leg Press
Workouts with Calf Press
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Sit on a leg press machine positioning your shoulders and hips against the backpad while placing your feet hip-width apart with your forefoot secured on the platform and your heels hanging off the bottom.
- Grab ahold of the brace bars and brace your core to keep your lower back and shoulders touching the backpad.
- Keep the safety bars in place as you extend your ankles to raise the platform.
- After full ankle extension, slowly lower the platform back to the safety bars.
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Alternative Exercises to Calf Press
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 5,484 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine
2. Standing Machine Calf Press
80.3 mSCORESWAPPED 2,786 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
3. Calf Raise
75 mSCORESWAPPED 1,765 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Beginner
- Calves
4. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 1,719 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
5. Smith Machine Calf Raise
77.6 mSCORESWAPPED 1,541 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
- Beginner
- Calves
- Smith Machine
6. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,188 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
7. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 761 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
8. Single Leg Standing Calf Raise
72 mSCORESWAPPED 744 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
- Beginner
- Calves
9. Standing Machine Calf Raise
75.1 mSCORESWAPPED 677 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine
10. Leg Press
99.7 mSCORESWAPPED 572 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press