Smith machine calf raise
- Muscle group
- Legs
- Equipment
- Smith machine
- Primary muscles
- Calves
- Position the bar across your upper back and stand with the balls of your feet on a raised block (or the floor).
- Raise your heels as high as possible by pushing through the balls of your feet, squeezing your calves at the top.
- Lower your heels with control until you feel a deep stretch in your calves before the next rep.
Tips
- Keep your knees straight but not forcefully locked throughout the movement so the calves do the work rather than the knee joint absorbing the load.
- Lower your heels in a slow, controlled manner until you feel a clear stretch in your calves before beginning the next rep.
- Hold the bar lightly with your hands to maintain balance rather than pressing down on it, keeping your torso upright throughout.
Common mistakes
- Bouncing at the bottom of the rep by letting the heels drop quickly and immediately reversing direction, which cuts the stretch short.
- Bending the knees during the upward phase to help push the weight up, which changes the movement away from an isolated calf raise.
- Raising the heels only partway up so the calves never reach a fully contracted position at the top of the rep.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
