Back to library
Exercise Library
Lever Seated Squat Calf Raise on Leg Press Machine
A calf raise performed at the bottom of a seated leg press position, training the calves in a knee-bent, soleus-biased position with heavy machine loading.
LegsMachinePlantarflexion
GoLightWeight medialever-seated-squat-calf-raise-on-leg-press-machine
Demonstration coming soon
Primary
Soleus
Secondary
GastrocnemiusQuadricepsTibialis posterior
Equipment
Machine
Pattern
Plantarflexion
Setup
- 01Sit in the leg press with the platform close and knees bent as in a deep seat position.
- 02Place the balls of the feet on the lower edge of the platform, heels off.
- 03Keep the knees bent at roughly 90 degrees throughout.
- 04Grip the handles and brace the trunk.
Execution
- 01Let the heels drop toward you into a full calf stretch.
- 02Press the platform away through the balls of the feet by pointing the toes.
- 03Squeeze at the top for a one count.
- 04Lower back into the stretch under control and repeat.
Checkpoints
- -Knee angle stays fixed; only the ankles move.
- -Every rep travels from full stretch to full toe point.
- -The feet stay planted on the platform edge without slipping.
Common mistakes
- -Extending the knees and turning the rep into a partial leg press.
- -Bouncing at the stretched position.
- -Using the whole foot so the heels cannot drop.
- -Loading beyond what the fixed knee angle can control.
Programming notes
- -Use 3 to 4 sets of 12 to 25 reps; the bent knee biases the slow-twitch soleus, which likes higher reps.
- -Pair with a straight-leg calf raise in the same week to train both calf muscles.
- -Convenient add-on after seated leg press without changing machines.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play