Smith Machine Calf Raise
The Smith Machine Calf Raise is an isolation exercise targeting the gastrocnemius and soleus to build calf strength and muscle definition; offers guided stability for controlled reps and deeper stretches.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the Smith machine bar to shoulder height and place a calf block or plates under it. Step onto the platform with balls of feet on edge, heels hanging off, and position bar across upper traps.
- Unrack the bar by extending ankles and rotating hooks.
- Slowly lower heels below platform level for full calf stretch.
- Push through balls of feet to raise heels as high as possible.
- Squeeze calves at the top for one second.
- Lower heels controllably to start position.
- Repeat for reps, then rerack bar.
Coaching Tips
Form Cues
- Full heel drop
- Drive through toes
- Squeeze at top
- Keep knees soft
- Stay upright
Breathing
Inhale as you lower your heels; exhale as you raise them. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lower heels until stretch below platform; raise to full tiptoe without locking knees.
Safety
Safety Notes
- Avoid over-stretching Achilles
- Use safeties if available
- Start light to build form
- Bend knees slightly
- Consult doctor for ankle issues
Spotting
Not typically required; Smith machine provides stability. Use lighter weight if balance is a concern.
Common Mistakes
- Bouncing on toes
- Locking knees
- Partial range
- Leaning forward
- Using momentum
When to Avoid
- Achilles tendonitis
- Ankle instability
- Acute lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Shoulder mobility for bar placement
Build Up First
- Basic standing posture
- Familiarity with machine unracking
Also known as
Standing Smith Calf Raise, Smith Calf Raise, Machine Standing Calf Raise
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