Execution
- Assume a seated position on an incline leg press machine and place the balls of the feet on the bottom edge of the resistance platform so that the heels of the feet are free to move.
- Keep the toes pointed directly in front or slightly to the outsides. The legs should be straight or very slightly bent and never locked.
- Grip the side handles to stabilize the upper body and to release the holding mechanism.
- When you are ready, inhale and hold your breath as you extend the feet (execute ankle joint extension — also known as plantar flexion).
- Extend the feet at a slow to moderate rate of speed through approximately a 30 — 45° range of motion. Then hold the fully extended position for one to two seconds to maximize the contraction.
- Exhale as you return (under control) until the feet are in a position of slight dorsi flexion (ball of the foot about 10 — 20° toward the shin from the neutral position).
- Pause momentarily and then repeat. To prevent the feet from slipping be sure that you have on shoes with good traction and that the surface of the resistance platform is not slippery. Your feet should maintain in firm contact at all times.
Training Tips
- For safety and to ensure an adequate range of motion, do this exercise slowly or at a moderate rate of speed. If you do the exercise quickly there is a tendency to fully straighten the legs and to push the resistance platform off the feet. This opens you up to the possibility of injury.
- The calf raise on a leg press machine is best suited for development of strength and mass through a shortened range of motion. If you fully extend the ankle in the up and down movements the possibility of slipping off the resistance platform is increased greatly. Thus it is important that you limit the range of motion to ensure that the feet remain in contact with the resistance platform at all times.
- Do not do the calf raise on a leg press machine if the resistance platform is smooth and if the soles of your shoes are smooth. The chances of slippage are increased greatly in this situation and the potential for severe injury can be quite high. I have seen several injuries in which the skin was “shaved” off the bone when the resistance platform came down across the shins.
- Although the calf muscles are very strong and can produce a tremendous amount of force, do not use too much weight in every set. Using very heavy weight is needed for maximum intensity but you should also do one or two sets with lighter weight for a fuller range of motion to minimize flexibility losses. Or do standing calf raises to ensure a fully range of motion. This is especially important for athletes who are involved in running and jumping activities.
- Be sure to keep the legs slightly bent or straight during execution. Do not lock or hyperextend the knees as this can be potentially very dangerous. This is especially true if your legs are slightly bowed when completely extended as is often seen with women.
- To ensure maximum safety, keep the knees slightly bent at all times. In this position, you still maximize development of the gastrocnemius and still have ample tension on the soleus.
- Be sure to hold your breath to stabilize the body and to maximize your attention on the ankle joint action. When you exhale on the return be sure to keep the resistance platform under control at all times. You should never completely relax as this will also create a tendency to hyperextend the legs.
- Do not lower the resistance platform too quickly or bounce in the bottom position. Doing so increases the chance of muscle injury and enhances the possibility of the feet slipping off the platform.
Major Muscles Involved
The major muscle involved in the leg press calf raise is the gastrocnemius, a two-headed muscle that crosses not only the ankle joint but also the knee joint and thus has an action at each end. The gastrocnemius shapes the upper portion of the back of the lower leg and each head is clearly visible when the muscle is well defined. The other major muscle involved is the soleus which is slightly wider than the gastrocnemius and lies directly underneath it. When well developed, this muscle can be seen on the sides and slightly below the gastrocnemius. Collectively the gastrocnemius and soleus muscles are known as the calf muscles or the triceps surae muscle group. At the upper end the gastrocnemius attaches to the thigh, while the soleus attaches only to the shin bones. They combine into the Achilles tendon at the lower end to attach to the heel bone. The Achilles tendon is one of the longest and strongest in the body. Other relatively small muscles that comprise the calf and that assist in ankle joint extension include the plantaris, flexor digitorum longus, tibialis posterior and peroneus longus.
Muscle Action
In this exercise there is ankle joint extension in which the feet move away from the shins. The gastrocnemius is most powerful when the leg is straight while the soleus is equally powerful regardless of knee position. Thus the straighter the leg and the greater the weight the more the gastrocnemius is worked. The assistive muscles play relatively minor roles since they have other major functions.
Sports Uses
In bodybuilding, development of the calf muscles is very important for increasing bulk and definition of the calf (upper back and sides of the lower legs). The leg press calf raise is an excellent exercise aimed at developing greater mass and definition of the calf muscles. In sports, ankle joint extension is extremely important in speed walking, running and jumping activities. It provides the final push in propelling the body forward or upward as needed when executing these skills. This includes jumping in volleyball and basketball, diving, ski jumping, ballet, the high jump and long jump. In running and speed walking, ankle joint extension can create up to fifty percent of the force needed to propel you forward for maximum speed. Because of this, it is very important in sports where sprinting occurs, as for example in track, soccer, tennis, lacrosse, etc. However, it should be noted that in the more explosive sports you do not get an increase in calf size or mass. You see greater definition but as a general rule, the calf muscles are not as big as they are typically developed in bodybuilding. Thus some sports may be contraindicated if you are looking for a maximum mass development.