Smith Machine Calf Raise
The Smith Machine Calf Raise is an isolation exercise targeting the calves, specifically the gastrocnemius and soleus. It uses a fixed bar path to maximize vertical load for strength and hypertrophy.
About Exercise
Equipment
Smith Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Quads, Lower Back, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Quads
4/10Vastus Lateralis, Vastus Medialis
Lower Back
3/10Erector Spinae
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy sets.
How to Perform
Position the Smith machine bar across your upper traps, securing it lightly. Place the balls of your feet on a low platform or plate, allowing your heels to hang off the edge. Stand tall with legs straight and maintain a secure grip.
- Release the safety catches and maintain a strong core brace throughout the movement.
- Drive through the balls of your feet, pressing the weight upward by fully contracting your calves.
- Hold the maximum contraction briefly at the peak of the movement.
- Slowly lower your heels, allowing them to drop below the platform level for a deep stretch.
- Pause briefly in the stretched position before immediately starting the next repetition.
Coaching Tips
Form Cues
- Rise high and slow.
- Squeeze the calves hard.
- Full stretch at the bottom.
- Keep knees locked.
- Maintain upright torso.
Breathing
Inhale as you lower your heels to stretch the calves; exhale forcefully as you rise onto your toes for the contraction.
Tempo
2-0-2
Range of Motion
Start with heels dropped below the platform edge, maximizing the stretch. Finish by rising up as high as possible onto the balls of your feet for peak contraction.
Safety
Safety Notes
- Keep knees straight but do not hyperextend them.
- Set the safety catches just below your lowest point to prevent injury.
- Avoid heavy loads if ankle mobility is poor.
Spotting
Not recommended; use the Smith machine safety stoppers set appropriately.
Common Mistakes
- Bending the knees mid-rep.
- Bouncing or using momentum.
- Shortening the range of motion.
- Leaning forward or rounding the back.
When to Avoid
- Acute Achilles tendon pain or strain.
- Recent ankle or foot surgery.
Flexibility Needed
- Sufficient ankle plantarflexion and dorsiflexion.
Build Up First
- Ability to maintain a stable, upright torso under load.
Also known as
Smith Standing Leg Calf Raise, Standing Calf Raise Smith
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