How to Do a Toe Press

Strong calf muscles are not only important for stabilizing your body when you walk, but also for providing leg power when you play sports. An effective exercise that can help keep your calf muscles strong is the toe press. This exercise works in a similar way as standing calf raises -- it strengthens, builds and tones the muscles at the back of your lower leg. Although both isolate the calves, the main difference between the exercises is in technique. Instead of using your own body weight as resistance, toe presses are performed on a leg press machine with adjustable amounts of resistance.

Things You'll Need

  • Leg press machine
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Instructions

    • 1

      Warm up your body, focusing on your leg muscles, with 10 minutes of moderately paced aerobic activity such as a slow jog, cycling, jumping jacks or running several flights of stairs. Follow the warm-up with 10 to 12 forward walking lunges and then 10 to 12 backward walking lunges.

    • 2

      Adjust the leg press machine to the appropriate resistance level for your skill and strength level. The level you choose should allow you to perform eight to 12 repetitions before your form breaks down.

    • 3

      Sit in the machine, tuck your butt tightly into the seat and lean back against the padded back support. Press your lower back flat against the padding. Bend your knees and put your feet, hip-width apart, on the machine's foot plate.

    • 4

      Slide your feet down until the balls of your feet are at the bottom and your heels are hanging off the bottom edge of the plate. Hang onto the side handles of the machine and press with your legs until they are almost straight. Your legs should be perpendicular to your upper body. This is the starting position.

    • 5

      Push against the plate using just your toes, moving the plate as far as you can. You should feel your calf muscles contract. Pause for a count of one, slowly reverse your movement, return to the starting position and repeat. Perform two to three sets of eight to 12 reps.

    • 6

      Alter the positioning of your feet to work different parts of your calf muscles. Turn your toes inward, slightly pigeon toed, to focus on the outer calf muscles. To work the inner muscles, turn your toes outward to a 10 and 2 o'clock position.