Sled Forward Angled Calf Raise

Muscles worked

Setup

1. Sit in the leg press machine with your back firmly against the pad and feet hip-width apart.
2. Place the balls of your feet on the bottom edge of the platform so your heels hang freely off the edge.
3. Press the sled up to the starting position and disengage the safety locks, keeping a slight micro-bend in your knees to protect the joints.

How to do it

1. Lower the sled slowly by allowing your heels to come toward your body, feeling a deep stretch in the calves while inhaling.
2. Press the platform away by extending your ankles as far as possible (plantarflexion), exhaling as you reach peak contraction.
3. Pause for one second at the top of the movement, then return to the stretched position using a controlled 3-second tempo.

Form checklist

• Keep your knees stationary; do not bend or straighten them to assist the movement.
• Ensure the balls of your feet are centered and secure on the platform edge to prevent slipping.
• Move in a straight line without letting your ankles roll inward or outward (supination/pronation).
• Maintain a neutral spine and keep your hips pressed firmly into the seat throughout the set.

Pro tips

• Focus on pushing through the big toe rather than the outer toes to maximize engagement of the medial gastrocnemius.
• Pause for 2 seconds in the bottom stretched position to dissipate the Achilles tendon's elastic energy, forcing the muscle to do more work.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase the load and correct strength imbalances.
• Incorporate '1.5 reps' by performing a full range of motion rep followed immediately by a half-rep from the bottom to the mid-point.

Frequently asked

What muscles does the sled forward angled calf raise work?

The sled forward angled calf raise primarily targets the calves, and also works the quadriceps as secondary muscles.

What equipment do you need for the sled forward angled calf raise?

The sled forward angled calf raise uses sled machine.

Is the sled forward angled calf raise good for beginners?

The sled forward angled calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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