How to do a Calf Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Calf Press
Leg 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.
Weight & 1 Rep Max Calculator
Average Calf Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps105lbs1 Rep Max135lbs
- intermediate8reps145lbs185lbs
- advanced8reps170lbs215lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Calf Press
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 4,433 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 2,114 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 1,561 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 1,425 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 1,275 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 908 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. Single Leg Standing Calf Raise
72 mSCORESWAPPED 632 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
8. Standing Machine Calf Raise
75.1 mSCORESWAPPED 621 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
9. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 573 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.
10. Leg Press
99.7 mSCORESWAPPED 422 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