# Single Leg Leg Press Calf Raise

A one-leg calf raise on a 45-degree leg press, pushing the sled with the ball of one foot while the knee stays nearly straight. Trains each calf on its own through a full ankle range.

- Beginner · Isolation
- Equipment: Leg press, Weight plates
- HD video: https://media.seto.fit/exercises/single-leg-calf-raise-leg-press-machine/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-leg-press-calf-raise/

## Muscles worked

- Calves: 10/10
- Quads: 3/10
- Hamstrings: 3/10

## How to do the Single Leg Leg Press Calf Raise

1. Ball of one foot on the platform edge, other foot on the floor.
2. Keep the working knee nearly straight throughout.
3. Lower your heel slowly into a deep calf stretch.
4. Push through the ball of your foot to raise the heel high.

### Full technique — 8 steps

1. Sit in the leg press and place the ball of one foot on the lower edge of the platform.
2. Let that heel hang free below the edge and rest your other foot flat on the floor.
3. Press the sled out with the working leg until the knee is nearly straight, then release the safety stops.
4. Lower your heel as far as your ankle mobility allows without bending the knee further.
5. Drive through the ball of your foot and raise your heel as high as possible.
6. Briefly squeeze the calf at the top.
7. Lower back to the stretched bottom position before starting the next rep.
8. Finish all reps on one side, then switch legs and repeat.

## Common mistakes

- Bouncing out of the bottom stretch
- Cutting the heel drop short
- Turning it into a leg press
- Rolling ankles inward or outward
- Letting the knees snap straight

## Form cues

- Let heels drop fully
- Drive through forefoot
- Keep knee nearly straight
- Squeeze the top
- Move only at ankles

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Calf Raise](https://seto.fit/exercises/cable-calf-raise/)
- **Dumbbells**: [Single Leg Dumbbell Seated Calf Raise](https://seto.fit/exercises/single-leg-dumbbell-seated-calf-raise/), [Dumbbell Single Leg Calf Raise](https://seto.fit/exercises/dumbbell-calf-raise-single/)
- **Kettlebell**: [Kettlebell Calf Raise](https://seto.fit/exercises/kettlebell-calf-raise/), [Kettlebell Seated Calf Raise](https://seto.fit/exercises/kettlebell-seated-calf-raise/)
- **Barbell**: [Landmine Calf Raise](https://seto.fit/exercises/landmine-calf-raise/), [Seated Barbell Calf Raise](https://seto.fit/exercises/seated-barbell-calf-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Calf Raise](https://seto.fit/exercises/seated-calf-raise/) — Beginner
- **This exercise: Single Leg Leg Press Calf Raise — Beginner**
- Harder: [Standing Calf Raise](https://seto.fit/exercises/standing-calf-raise/) — Beginner
- Harder: [Barbell Explosive Calf Raise](https://seto.fit/exercises/barbell-explosive-calf-raise/) — Intermediate

## Quick answers

### What muscles does the Single Leg Leg Press Calf Raise work?

Primary: Calves 10/10. Also works: Quads 3/10, Hamstrings 3/10.

### When should I do the Single Leg Leg Press Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Leg Leg Press Calf Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Leg Press Calf Raise?

Cable machine: Cable Calf Raise. Dumbbells: Single Leg Dumbbell Seated Calf Raise, Dumbbell Single Leg Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise. Barbell: Landmine Calf Raise, Seated Barbell Calf Raise.

### What is an easier version of the Single Leg Leg Press Calf Raise?

Seated Calf Raise (Beginner).

### What is a harder version of the Single Leg Leg Press Calf Raise?

Standing Calf Raise (Beginner), Barbell Explosive Calf Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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