What is the benefit of doing this on an incline bench?

The incline bench provides a stable surface to lean against, allowing you to isolate the lower limb without struggling to maintain balance.

Should I wear shoes for this exercise?

Hard-soled training shoes are recommended to provide a stable platform for the ball of your foot against the bench frame.

Aim for a full range of motion by lifting as high as your ankle flexibility allows, ensuring you feel a peak contraction in the calf muscle.

Master the single-leg side glute press with our expert guide. Learn the proper incline bench technique to strengthen your calves and lateral glutes.

Position an incline bench at approximately a 45-degree angle to serve as your support frame.
Stand sideways to the bench and place the ball of your working foot on the lower frame or the base footplate of the bench.
Lean your hip and forearm against the top padding of the incline bench to stabilize your torso at a slight lateral tilt.
Press through the ball of your foot to extend your ankle, lifting your heel as high as possible while maintaining a straight leg.
Pause at the top of the contraction to feel the tension in the calf and the stabilizing side of the glute.
Lower your heel slowly until you feel a deep stretch in the lower leg before starting the next repetition.

Bouncing at the bottom of the movement instead of using a controlled tempo.
Shifting too much body weight onto the bench rather than using the leg to drive the press.
Allowing the ankle to roll outward which diminishes calf activation.
Bending the knee of the working leg which shifts focus away from the gastrocnemius.

Calves · Legs