That big leg press machine in the gym isn't just for your upper leg muscles, it's perfectly suited for fine tuned work on your calves. Start with no added weight and then increase as you build tolerance. Your calves will be burning, we promise!
- Enter the machine with your back flat, low back pressed into the seat the entire time you do the leg work.
- Press the sled up with your feet parallel and carefully slide your feet back until just your toes and ball of your foot are supporting the sled. Keep a microbend in your knees to prevent locking the joint.
- Press your feet up and back for 15 reps. Lower the sled and shake out your legs.
- Repeat the above sequence but change your foot position so your toes are angled in towards each other, pigeon footed. Press your feet up and back from the ball of your foot for 15 reps.
- Repeat the above sequence a final time with your toes turned out, duck style, pressing the sled up with your toes and balls of your feet for 15 reps.
- Depending on how your legs feel, repeat the sequence 1-2 more times or until failure.
Add this weighted calf raise into your routine once or twice a week when you are doing your regular weight training workout.