How to do a squat calf raise on legpress

Setup:

1. Leg Press Machine: Sit comfortably in the leg press machine and place the balls of your feet on the lower edge of the footplate, ensuring your heels are hanging off.
2. Foot Position: Position your feet hip-width apart or slightly closer, toes pointing straight ahead or slightly outward (experiment to find what feels best for you).
3. Leg Angle: Adjust the seat so your knees are bent at a 90-degree angle.
4. Unlatch: Release the safety levers if your machine has them.

The Lift:

1. Initiate the Raise: Extend your ankles, pushing through the balls of your feet to lift the weight. Raise your heels as high as possible.
2. Squeeze: Contract your calf muscles at the top of the movement.
3. Controlled Lowering: Slowly lower the weight by dropping your heels as far as your flexibility allows.

Tips:

• Foot Position: Experiment with different foot positions (toes straight, toes in, toes out) to target different parts of your calves.
• Focus on the Calves: Concentrate on the feeling of your calf muscles working.
• Tempo: Slow and controlled movements are best. Don't rush the reps.
• Range of Motion: Aim for a full range of motion, stretching the calves fully at the bottom and contracting them fully at the top.