Fitness Training Exercises

Strength Training - Calves
Toe Press (Machine)

Equipment Required:

Leg press machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance. Set the seat position so that the knees are bent at a 90 degree angle when feet are on foot rests.
Sit with back pressed firmly against the seat pad.
Place the feet facing forward, flat on the foot rests, in alignment with the knees.
Extend the legs. Upon full extension keep a slight bend in the knees.
Slide the feet down the foot rests until the heels and arch are hanging off (balls of the feet on edge of foot rests.)
Hold handles for support.

Actions To Execute Exercise:

Relax the calves, flex the ankles and allow the toes to come as far forward as possible.
With the balls of the feet, press forward as far as possible (as if trying to point the toes.)
Slowly return the toes to the forward position (ankle fully flexed.)
Repeat.

Breathing Technique

Exhale while pressing out; inhale while bringing toes forward.
Avoid holding your breath.

What The Exercise Does:

Strengthens the ankles and calves (gastrocnemius, soleus).

Variations On This Exercise:

This exercise can be done with the toes pointing inward or outward for slightly different conditioning effects.

Precautions /Contraindications:

Keep a slight bend in the knees at all times. Do not lock knees.
This exercise may be contraindicated for some individuals with ankle, knee, hip or back problems, arthritis or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Movement occurs only in the ankles; legs remain stationary.