Horizontal Leg Press Calf Raise
- Secondary muscles
- Quads, Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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On the horizontal machine the calf press happens along a flat, seated pressing line rather than the 45-degree sled angle, which makes it quicker to set up and easier to get out of at the end of a set. Range of motion is what you are buying here; let the heels drop below the plate edge before driving up onto the forefoot.
How to do the Horizontal Leg Press Calf Raise
- Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate.
- Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart.
- Place your toes and the balls of your feet on the footplate, keeping your heels off the edge.
- Release the safety handles and push the footplate away from you by extending your knees.
- Once your knees are fully extended, slowly lower your heels by flexing your calves.
- Pause for a moment at the bottom, then push the footplate back up by extending your calves.
- Repeat for the desired number of repetitions.
Tip: Push through the whole foot and keep your knees tracking in line with your toes rather than caving inward.
Muscles worked
Primary
Calves · Legs
On a leg press calf raise, the calves push the platform away with the ball of the foot; go for a full stretch at the bottom and a slow lowering.
Secondary
- Quads — The quads extend the knee and do most of the work, and they should feel it hardest in the bottom half of each rep.
- Hamstrings
- Glutes — The glutes get more involved the higher and wider your feet are on the platform and the deeper you go.
Common mistakes
- Lower back peeling off — if your hips lift at the bottom, the range is too deep for your hip mobility; stop just before the pelvis tucks.
- Slamming into lockout — slamming to full extension under a heavy sled loads the joint, not the muscle; stop just short of lockout and keep tension.
- Feet too low — a low foot position pushes the knees far forward and shifts everything onto the quads and knees; move the feet up to bring in the glutes.
- Half reps, too much weight — the leg press invites ego loading, so pick a weight you can take to at least 90 degrees of knee bend with control.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Use the leg press after squats as a way to get more quad volume without the bracing demand, or as the main lower body lift on a lighter day. Follow each set with calf raises on the same sled to save time.
Variations and alternatives
Similar exercises
Easier and harder
Frequently asked questions
What muscles does the Horizontal Leg Press Calf Raise work?
The Horizontal Leg Press Calf Raise primarily works the calves. It also involves the quads, hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Horizontal Leg Press Calf Raise good for beginners?
Yes. The Horizontal Leg Press Calf Raise is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Horizontal Leg Press Calf Raise?
If you cannot do the Horizontal Leg Press Calf Raise, try the Forefoot Leg Press Calf Raise or the Single Leg Leg Press Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Horizontal Leg Press Calf Raise, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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