Starting Position of Leg Press Machine Calf Press

• Position yourself in a leg press machine.
• Place the balls of your feet on the bottom of the platform with your heels hanging off the edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch.

The Movements of Leg Press Machine Calf Press

• Press the platform away from you as far as possible.
• Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.

Tips and correct Technique for Leg Press Machine Calf Press

• Do not hurry the reps or bounce up from the bottom.
• Stretch your calves fully at the bottom of
  the movement - your heels should be lower than your toes.
• Keep your legs straight (not locked) throughout the movement.

Variations of Leg Press Machine Calf Press

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

This exercise is a good alternative to the calf raise if you do not have a calf raise machine.

Starting Position of One Leg Dumbbell Calf Raise

• Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
• Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
• Hold on to a suitable support with the other hand to steady yourself.

The Movements of One Leg Dumbbell Calf Raise

• Rise up as high as possible on the ball of
  your foot.
• Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
• Complete the desired number of repetitions; then repeat on the left leg.

Tips and Tricks for Performing One Leg Dumbbell Calf Raise

• Keep your exercising leg straight throughout the movement.
• Keep your body upright.
• Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
• Keep the movement smooth and continuous.

Variations of One Leg Dumbbell Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

This is perhaps the best exercise for overall development of the calves.

Starting Position for Machine Standing Calf Raise

• Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
• Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
• Stand with your feet hip-width apart and
  pointing directly ahead.
• Straighten your legs as you lift the selected
  weight clear of the rest of the stack.

The Movements of Machine Standing Calf Raise

• Rise up on your toes as high as possible.
• Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.

Tips and Tricks for performing Machine Standing Calf Raise

• Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
• Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
• Do not bounce up from the bottom - keep
  the movement smooth and continuous.
• Keep your body straight - do not hunch.

Variations of Machine Standing Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

Smith machine calf raise
Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.