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Smith Machine Reverse Calf Raise
A Smith machine isolation exercise targeting the tibialis anterior through ankle dorsiflexion to build front lower leg strength and stability; performed on a raised platform for greater range of motion.
About Exercise
Equipment
Smith Machine, Plyometric Box
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Popularity Score
4
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
10/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust the Smith machine bar to just below shoulder height and place a raised platform under it. Stand on the platform with heels secure and toes/balls of feet off the edge, position the bar across your upper back, grip it shoulder-width, and unrack by extending hips and knees while keeping a slight knee bend.
- Lower your toes slowly toward the ground to stretch the tibialis anterior, allowing ankles to dorsiflex.
- Pause briefly at the bottom for full stretch.
- Raise your toes upward by contracting the tibialis anterior, dorsiflexing the ankles to lift the bar.
- Squeeze the muscles at the top of the movement.
- Hold the contraction for one second.
- Lower controlled to the starting position and repeat.
- Rerack the bar securely after completing reps.
Coaching Tips
Form Cues
- Keep torso upright
- Slightly bend knees
- Control the descent
- Squeeze at top
- Avoid momentum
- Toes toward shins
Breathing
Inhale during the lowering phase as you stretch the tibialis, exhale forcefully as you raise your toes and contract the muscles.
Tempo
3-1-2
Range of Motion
Lower toes until ankles are fully dorsiflexed with a complete stretch in the front of the shins; raise until toes point toward shins for peak contraction without knee lock.
Safety
Safety Notes
- Set safety catches before unracking
- Start with light weight to master form
- Ensure platform is stable and secure
- Wear supportive shoes for grip
- Avoid if you have ankle instability
- Do not hyper-extend ankles
Spotting
Spotting rarely needed due to machine safeties; if assisting, stand behind and support the bar path if form breaks to prevent dropping.
Common Mistakes
- Bouncing at bottom
- Locking knees
- Incomplete range of motion
- Leaning forward
- Using back to lift
- Gripping bar too tight
When to Avoid
- Acute ankle sprain
- Tibialis anterior tendonitis
- Severe lower leg pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Stable hip and knee positioning
Build Up First
- Basic Smith machine familiarity
- Proper foot placement balance
- Controlled ankle movement competency
Also known as
Smith Reverse Calf Raises, Reverse Smith Calf Raise, Smith Machine Tibialis Raise
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