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Home » Exercise Guides

Sled Calf Press: Strengthen Your Calves and Improve Performance

How to do the sled calf press

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The sled calf press is an isolation exercise which builds muscle and strength in the Gastrocnemius, or calf muscles. This is a very functional exercise for the calves and it also helps with ankle mobility, so anyone can comfortably do this exercise with good form and a proper amount of resistance.

Now, since the calf muscles are known to be very stubborn, it’s important to train them hard and heavy. But, it’s not advised to just jump into heavy calf training since the ankles are placed under a lot of stress. So, it’s crucial to start slow at first before getting into heavier training sessions.

But, warming up sufficiently is also very necessary to prevent injury and discomfort.

Sled Calf Press Details
Basic Information
Body Part
Calves
Primary Muscles
Gastrocnemius, Plantaris, Soleus, Tibialis anterior
Equipment
Sled, Calf Block Or Platform, Weight Plates.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility15-30 seconds
Similar Exercises
  • Unlock Stronger Hamstrings: Effective Curls for All Levels
  • Gains Galore: Master the Machine Standing Calf Raise!
  • Lying Leg Curl: Master Form & Boost Hamstrings & Calves
  • Strengthen Your Shins: Heel Walk Exercise for Stronger Ankles

Exercise Instructions

  1. Lie on the machine and place the top half of your feet on the bottom part of the platform so the bottom half of your foot is hanging off.
  2. Then, press the platform up until your legs are straight and undo the weight support handles so you can train with a full range of motion.
  3. Bend your knees slightly and flex your calf muscles as far as you can by pressing your toes forward. Exhale during this portion of the exercise.
  4. Now, slowly allow your toes to move backward until you feel a slight stretch in your calves. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • Always start light and warm up with high reps (15-20)
  • Never jump into heavy weight as you can damage your tendons.
  • Keep a slight bend in your knees during the exercise.
  • The sled calf press effectively works the Gastrocnemius (Calves).

Watch: How to do the sled calf press


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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