Load your desired weight onto the leg press machine. Sit down and position the
balls of your feet on the lower edge of the footplate, with your heels hanging off. Keep your
legs extended but avoid locking your knees.
Hold the side handles for support. Keep your core engaged and your feet hip-width apart,
ensuring only the balls of your feet are pressing against the platform.
Press through the balls of your feet to lift your heels and push the weight upward. Squeeze your calves at the top of the movement for a strong contraction.
Lower your heels slowly until you feel a stretch in your calves, without letting the weight rest or your heels drop too far. Repeat for the desired reps.
Exercise Tips
Keep your back straight.
Don't lean forward and avoid bending your knees.
Maintain a smooth breathing pattern.
Primary Muscle Group
Legs
Secondary Muscle Group
Calves
Equipment
Plate Machine
Date Published: Oct 21, 2025
Last Updated: Nov 1, 2025
Scan to download
