Calf raise leg press unilaterally

Calf raise leg press unilateral is a one-legged calf exercise in which you extend the ankle plantar from a leg press position by pushing the heel up in a controlled manner. Because the hips and knees are fixed, the focus is entirely on the calf muscles of one leg. The unilateral execution allows targeted training of left-right differences in strength and load capacity.

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Calf Raise Leg Press Unilateral

Purpose of the exercise

Focuses on strengthening the gastrocnemius and soleus of one leg, with specific attention to Achilles tendon strain capacity and ankle control. Improves unilateral calf strength, tendon adaptation and power endurance. Important for push-off, sprinting, jumping and repetitive running loads.

Supplies

Leg press machine
Flat and stable setup
Resistance set correctly
Platform with enough space for one foot

Starting position

Position yourself correctly in the leg press machine
Place one front foot on the lower edge of the platform
Keep the heel clear of the platform
The other leg rests relaxed next to or on the platform
Knee and hip of working leg fixed
Trunk and pelvis stable against the backrest

Implementation

Start from a neutral ankle position
Push the platform away by extending the ankle of the working leg
Come up as high as possible on the forefoot in a controlled way
Keep tension at the top of the movement
Slowly lower the heel
If necessary, sink slightly below neutral for full range of motion
Maintain continuous control throughout movement
Change of leg after completion

Points of interest

✓ Move in a controlled manner and over full range of motion
✓ Pressure through big toe and midfoot
✓ Keep knee and ankle stable
✓ Breathe calmly and evenly
✓ Focus on unilateral muscle activation

✗ Bounce or use momentum
✗ Single tilt inwards or outwards
✗ Lowering the heel too quickly
✗ Excessive load without control
✗ Ignoring pain in calf or Achilles tendon

When this exercise?

Calf raise leg press unilateral is used when unilateral calf strength and Achilles tendon loading capacity need to be improved. The exercise is relevant within rehabilitation and build-up programmes after calf or Achilles tendon injuries, but also in performance training for athletes where push-off force and repeated loading per leg are important. The fixed position makes the exercise easy to dose and suitable for targeting left-right differences.

The exercise can be used in various phases of training and rehabilitation, provided the movement can be performed pain-free and controlled. In case of complaints or recent injuries, application and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the load is safely and individually matched to load capacity, sports load and recovery status.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.