Is the leg press calf raise better than the standing calf raise?

Both are effective, but the leg press variation offers more stability for the torso, allowing you to focus purely on the load at the ankles without balancing issues.

Should my knees be locked or slightly bent?

Keep a very slight, soft bend in your knees to protect the joint, but avoid moving them during the exercise.

How many reps are best for calf growth?

The calves often respond well to higher repetition ranges, such as 12 to 20 reps, combined with slow eccentrics and a strong pause at the top.

Calf Press on Leg Press: How-To Guide and Form Tips

Master the calf press on a leg press machine. Follow our expert instructions for foot placement, range of motion, and maximum calf hypertrophy.

How to Perform

Sit on the leg press machine and place your feet on the lower edge of the platform so the balls of your feet are supported but your heels are hanging off.
Extend your legs fully to push the platform up, being careful not to lock your knees, and disengage the safety bars.
Lower your heels toward your body by flexing your ankles until you feel a deep stretch in your calf muscles.
Push the platform away by extending your ankles as far as possible, focusing on driving through the big toe.
Hold the peak contraction for one second to ensure full muscle fiber recruitment.
Repeat the movement for the desired number of repetitions before re-engaging the safety bars.

Common Mistakes

Bending the knees during the movement rather than moving solely at the ankle joint
Bouncing at the bottom of the rep to use momentum instead of muscle control
Failing to use a full range of motion by stopping before the peak contraction

Muscles Worked

Primary movers

Calves

Stabilizers

Planted Fascia
Achilles Tendon
Tibialis Posterior

Related Guides

Calves · Legs