The one leg calf press on leg press is a machine-based exercise targeting the calves, performed one leg at a time for increased isolation and intensity. It also engages the hamstrings and glutes as secondary muscles.
Also Works
HamstringsGlutes
How to Perform
1
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled.
2
Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart.
3
Place your toes and the balls of your feet on the sled, keeping your heels off.
4
Push The forward by extending your ankles, keeping your knees slightly bent.
5
Pause for a moment at the top, then slowly lower The back down by flexing your ankles.
6
Repeat for the desired number of repetitions.
Pro Tips
•Center one foot on the bottom edge of the sled with the heel completely off the platform.
•Use about half the weight you would for bilateral Calf Presses and focus on a full, slow range of motion.
•Press through the big toe side of the foot to prevent the ankle from rolling outward under load.
Common Mistakes
•Using the same weight as the bilateral version, leading to cheating and reduced range of motion.
•Letting the foot slide down the sled during the set because the ball of the foot is not firmly positioned.
•Rushing through reps without pausing at either the stretch or the contraction.