Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

One-Leg 45 Degree Calf Raise Instructions

  1. Load the desired weight on a 45 degree leg press and sit down on the seat.
  2. Place the ball of your left foot on the bottom edge of the foot plate in the center.
  3. Push the weight up and disengage the weight platform from the safety using the handles by your sides.
  4. Slowly allow your toes to come back as far as possible. This is the starting position for the exercise.
  5. Keeping your leg straight, slowly push your toes up as far as possible.
  6. Squeeze the calf muscle, and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps, and then repeat for your right leg.

One-Leg 45 Degree Calf Raise Tips

  • As a general rule, always work the weakest side of the body first. For many people, this will mean working the left calf first.
  • Make sure the balls of your feet are right on the edge of the footplate. If you position them further in, the exercise becomes easier.
  • Use a full range of motion by allowing your toes to come back as far as possible and then raising them as far as possible.
  • Keep the rep timing slow and control the weight - don't bounce.