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Smith Machine Seated Calf Raise
A seated isolation exercise using the Smith machine to target the soleus and gastrocnemius for calf hypertrophy and strength; provides guided stability for controlled reps.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Soleus, Gastrocnemius
Quads
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a bench inside the Smith machine and place a block under the bar. Sit with back straight, balls of feet on the block, heels hanging off, and bar resting above knees.
- Unrack the bar by pressing through balls of feet.
- Slowly lower heels below block level for full stretch, inhaling.
- Drive heels up forcefully through balls of feet, exhaling at top.
- Pause briefly at peak contraction.
- Lower controlled back to start.
- Repeat for reps, rerack bar safely.
Coaching Tips
Form Cues
- Drive through balls of feet
- Full heel drop for stretch
- Squeeze calves at top
- Keep knees bent
- Control the descent
- Maintain upright posture
Breathing
Inhale during the lowering phase and exhale forcefully as you raise your heels.
Tempo
3-1-1
Range of Motion
Lower heels until calves stretch fully below block; raise until ankles are fully extended without locking knees.
Safety
Safety Notes
- Set Smith machine safeties before unracking
- Start with light weight to master form
- Avoid if acute Achilles or knee issues
- Ensure stable bench and block
- Keep movements controlled to prevent strain
Spotting
Spotting not required; use machine safeties to prevent bar drop.
Common Mistakes
- Bouncing at bottom
- Partial range of motion
- Locking knees
- Using momentum
- Uneven foot placement
- Bar slipping on thighs
When to Avoid
- Acute knee pain
- Patellar tendon issues
- Recent ankle injuries
- Achilles tendonitis
Flexibility Needed
- Ankle dorsiflexion for full stretch
Build Up First
- Basic understanding of plantarflexion
- Stable seated posture
Also known as
Seated Smith Calf Raise, Smith Seated Calf Raise, Guided Seated Calf Raise
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