Sled 45 Calf Press

Muscles worked

Setup

1. Sit in the leg press machine and place the balls of your feet hip-width apart on the bottom edge of the platform.
2. Position your feet so your heels hang off the edge completely, allowing for a full range of motion.
3. Press the sled up to full leg extension and disengage the safety handles.
4. Keep your knees 'soft' (slightly bent but fixed) to ensure the tension remains on the calves rather than the joints.

How to do it

1. Lower the sled by flexing your ankles toward you until you feel a deep stretch in the calves, inhaling during the descent.
2. Press the platform away by extending your ankles as high as possible, exhaling as you reach peak contraction.
3. Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (pushing) phase.

Form checklist

• Keep your knees stationary throughout the movement; do not use your quads to push the weight.
• Ensure the balls of your feet are securely planted to prevent slipping off the platform.
• Avoid bouncing at the bottom of the rep; use a controlled transition from stretch to contraction.
• Push through the big toe and second toe to prevent the ankles from rolling outward.

Pro tips

• Pause for one full second at the bottom stretch to dissipate the stretch reflex and force the muscle to do the work.
• Visualize pushing the platform away with the balls of your feet to maximize the mind-muscle connection with the gastrocnemius.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and address muscle imbalances.
• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the sled 45 calf press work?

The sled 45 calf press primarily targets the calves, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the sled 45 calf press?

The sled 45 calf press uses sled machine.

Is the sled 45 calf press good for beginners?

Yes. The sled 45 calf press is a beginner-friendly movement and a strong foundation to build on.

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