Calf Press
A plantar flexion press on a horizontal leg press, driving the plate with the balls of the feet only.
How to do it
- Load the machine and sit with your back flat against the pad.
- Place your feet on the plate at shoulder width and extend your legs.
- Release the safeties, then slide your feet down so only the balls contact the plate.
- Keep the knees just short of lockout and let your heels drop into a full stretch.
- Push the plate away by extending the ankles and squeeze at the top.
- Lower under control, then re-engage the safeties before stepping out.
Key technique cue
Knees stay put — only the ankles move, like pressing a pedal.
Common mistakes
- ✕ Bending and straightening the knees, which turns the movement back into a leg press.
- ✕ Bouncing out of the bottom, which skips the stretched position where the calves work hardest.
- ✕ Pressing through the toes rather than the ball of the foot, which cramps the forefoot.
- ✕ Repositioning the feet with the safeties disengaged, which risks the plate dropping.
Benefits
- ✓ Loads the calves heavily without needing a dedicated calf raise machine.
- ✓ The seat and back pad remove balance, so the ankle can move through full range.
- ✓ Knee angle can be set to bias the gastrocnemius or the soleus.
Progression: from easier to harder
- Step 1
-
Step 2 You are here -
Step 3
About the exercise
The calf press turns a leg press into a calf machine. You set the balls of the feet on the bottom edge of the plate with the heels hanging free, extend the legs, then move only at the ankle: heels drop until the calves are fully stretched, then push the plate away by extending the ankles. Knee angle decides the split inside the calf. With the knee close to straight the gastrocnemius sits at long length and contributes most; with the knee bent it shortens and the soleus takes over. It pairs with the leg press and suits lower body finishers and gym-based programs.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.