Can I do this exercise on any leg press machine?

Yes, most standard 45-degree or horizontal leg press machines will work. The platform just needs a lower edge your heel can drop below.

Should my knee be straight or bent?

Keep a slight bend and hold it fixed for the whole set, since the exact angle changes less than many lifters think. In a study of single-leg heel raises in healthy adults, bending the knee to 45 degrees raised soleus activity by only about 4% and lowered gastrocnemius activity by about 5% compared with a straight knee. For more soleus work, a Machine Seated Calf Raise with the knee at 90 degrees is the usual choice.

Do I need to lower my heel below the platform?

Yes, the stretched bottom position is the part of the rep worth chasing. In an 8-week study of young women doing calf raises on a horizontal leg press, the group that trained only the bottom half of the range, from a deep stretch up to the foot sitting at a right angle to the shin, grew the medial gastrocnemius more than the groups that used the full range or only the top half.

How many reps should I do per leg?

Aim for 10 to 20 controlled reps per leg for 3 or 4 sets.

Which leg should I start with?

Start each set with your weaker leg, then match its reps and load on the stronger side. That way the gap between the two calves closes instead of widening.

Leg Press Single-leg Calf Raise

What Is the Leg Press Single-leg Calf Raise?

Leg Press Single-leg Calf Raise is an isolation exercise that primarily targets the gastrocnemius and soleus muscles of the calves. It is a beginner-level movement designed to build lower leg strength and improve balance between legs by working each calf individually.

This exercise is performed using a leg press machine, with one foot pressing the platform while the heel is allowed to dip below the footplate at the bottom of the movement. Training one leg at a time helps identify and correct muscular imbalances and ensures each calf gets equal work.

Compared to standing calf raises, this variation offers more stability and allows for focused contraction without involving the back or balance. Because nothing rests on the shoulders or spine, it is also a practical way to load the calves heavily when a back or shoulder problem rules out loaded standing raises.

The working knee stays slightly bent and fixed for the whole set, so the gastrocnemius, which crosses the knee, does most of the work with the soleus close behind. Bending the knee further shifts some of the work onto the soleus, which is why a Machine Seated Calf Raise with the knee at 90 degrees is the usual soleus choice. The exercise fits at the end of a leg session, often straight after leg presses on the same machine, and suits runners and field-sport athletes who need calf strength in each leg on its own.

Newer lifters should learn the movement with both feet on the Leg Press Calf Raise first, then move to one leg once they can control the stretch at the bottom without bouncing.

Muscles Worked

MuscleActivation

Gastrocnemius (Lateral Head): Primary
Gastrocnemius (Medial Head): Primary
Soleus: High
Peroneus Longus: Medium
Rectus Femoris: Low
Vastus Lateralis: Low
Vastus Medialis: Low

Instructions

Load the leg press and sit with your back and hips flat against the pad.
Place the balls of both feet on the lower edge of the platform, hip-width apart, with your heels hanging off.
Press the platform up until your knees are almost straight, release the safety locks, and hold the handles beside the seat.
Take your free foot off the platform, bend that leg, and rest the foot on the frame below the sled, clear of its path.
Keep a slight bend in your working knee and hold that angle for the whole set.
Lower your heel slowly below the platform until you feel a deep stretch in your calf.
Press through the ball of your foot to raise your heel as high as you can, keeping the ball of the foot on the platform.
Pause at the top, then lower for 2 to 3 seconds without bouncing at the bottom.
After your last rep, put the free foot back on the platform, press to the top, and re-engage the safety locks before you take your feet off.
Switch legs and repeat.

Common Mistakes

Too much weight
Using more weight than you can control leads to poor form and increases injury risk.
Bouncing at the bottom
Letting the heel drop and rebound removes tension from the muscle and stresses the Achilles.
Short range of motion
Stopping before the heel sinks below the platform skips the stretched bottom of the rep and turns the set into short pulses near the top.
Locking the knee
Straightening the leg too much can place unnecessary strain on the joint.
Bending and straightening the knee
Letting the knee angle change during each rep turns the set into a partial leg press and takes work away from the calf.
Pushing the platform off the toes
Driving too hard at the top lets the ball of the foot lose contact with the platform, which can make the foot slip as the sled comes back down.

Injuries

Leg Press Single-leg Calf Raise is a low risk exercise when performed with proper technique. The Achilles tendon and calf take most of the strain, mainly when the heel is dropped fast into the stretch, the bottom of the rep is bounced, or the load goes up faster than the calf and tendon have adapted.

The risk specific to the machine is the foot slipping off the platform while the sled is loaded. Wear shoes with grippy soles, keep the platform dry, and keep the ball of your foot pressed into the platform at the top instead of driving the platform off your toes. If the machine has adjustable range stops on its rails, separate from the release handles, set them a short way below your working position so they catch the sled if your foot slips. Keep a slight bend in the knee rather than locking it under the load, and re-engage the safety locks before you take your feet off the platform. Avoid sudden jerky movements and warm up properly before performing this exercise.

Using moderate weight and slow tempo helps reduce the risk of strains or joint irritation. If one leg is too much, go back to the two-footed Leg Press Calf Raise, and progress by adding load gradually, slowing the lowering phase or pausing in the stretch. Stop if you feel sharp pain in the Achilles or behind the knee, a sudden pull in the calf, or cramping that does not ease.

Overview

Primary Focus: Calves
Equipment: Machine
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Can I do this exercise on any leg press machine?: Yes, most standard 45-degree or horizontal leg press machines will work. The platform just needs a lower edge your heel can drop below.
Q: Should my knee be straight or bent?: Keep a slight bend and hold it fixed for the whole set, since the exact angle changes less than many lifters think. In a study of single-leg heel raises in healthy adults, bending the knee to 45 degrees raised soleus activity by only about 4% and lowered gastrocnemius activity by about 5% compared with a straight knee. For more soleus work, a Machine Seated Calf Raise with the knee at 90 degrees is the usual choice.
Q: Do I need to lower my heel below the platform?: Yes, the stretched bottom position is the part of the rep worth chasing. In an 8-week study of young women doing calf raises on a horizontal leg press, the group that trained only the bottom half of the range, from a deep stretch up to the foot sitting at a right angle to the shin, grew the medial gastrocnemius more than the groups that used the full range or only the top half.
Q: How many reps should I do per leg?: Aim for 10 to 20 controlled reps per leg for 3 or 4 sets.
Q: Which leg should I start with?: Start each set with your weaker leg, then match its reps and load on the stronger side. That way the gap between the two calves closes instead of widening.