- 1). Find the leg press machine in your gym. Sometimes these machines have a seat you can sit upright in with a large platform or pedals to place your feet on to execute the press movement. Other times it will be what is better known as a sled. Here you will be sitting as well, but leaning back in the seat with the platform above your eye level for you to press. Start off with a low weight that you can easily handle for at least eight repetitions.
- 2). Adjust the seat height to a comfortable level. Often the seat can be adjusted to move forward and back, or up and down. Adjust the seat accordingly to ensure proper room for your legs to fit in while you perform the movement. Also pay attention to the locking mechanism. If the machine is a sled, there will be handles that lock the sled in place. Turning the handles outward while you press the machine off its holder will disengage the locking mechanism.
- 3). Sit in the seat and make sure that the foot pads are not too far forward. If the pad or platform is too far forward, you will not have a full extension, which will reduce the effectiveness of the pressing movement. In this case you will need to check and readjust the height of the seat, pads or platform. If it feels OK, go ahead and place your feet on the pad or platform at shoulder width.
- 4). Slowly push off on the pad or platform until your legs are at (or very close to) full extension. What you will do next is the portion that will exercise your calves. When you are at full extension with your feet flat on the pad, this is your starting position. What you will now do is push with your toes. The movement will be very similar to standing on your tip toes. Once you are at the tip toe position, hold for a split second as you feel your calf muscle contract. Then slowly return to your starting position. Repeat for at least eight repetitions.
- 5). Slowly lower your legs back to where you started before you pressed the weights. This completes one set. You can now repeat for as many sets as you desire. If you have not worked your calves in a long time, you will need to warm up your calf muscles as well as stretch them before, during and after the exercise. They may hurt the day after, if you are have not worked them out in a while.
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