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Smith Machine Single-Leg Calf Raise
Smith machine single-leg calf raise isolates the calves via unilateral ankle plantarflexion, targeting gastrocnemius and soleus for strength and definition; machine stability aids focus and heavier loads.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Popularity Score
6
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
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust Smith machine bar to shoulder height and place a sturdy block under it. Position the ball of one foot on the block with heel hanging off, other foot behind or off the ground, and unrack the bar across your upper back.
- Lower your heel below the block level for a full calf stretch.
- Push through the ball of your foot to raise your heel as high as possible.
- Squeeze the calf at the top and hold briefly.
- Slowly lower your heel to the starting position.
- Complete reps for one leg before switching.
- Re-rack the bar safely after each set.
Coaching Tips
Form Cues
- Drive through toes
- Full heel drop
- Knees slightly bent
- Stay balanced
- Squeeze at top
Breathing
Inhale as you lower your heel, exhale forcefully as you raise it, bracing your core throughout.
Tempo
2-1-1
Range of Motion
Lower heel to maximum stretch below block level until slight tension in Achilles; rise to full plantarflexion where toes point maximally downward.
Safety
Safety Notes
- Set safety catches before unracking
- Use light weight initially
- Avoid locking knee
- Ensure stable platform
- Stop if Achilles pain occurs
Spotting
Not typically needed due to machine stability; use safeties instead of spotter.
Common Mistakes
- Bouncing on toes
- Partial range of motion
- Locking the knee
- Leaning forward
- Using momentum
When to Avoid
- Achilles tendonitis
- Lower back issues
- Severe ankle instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic balance on one leg
Build Up First
- Familiarity with Smith machine unracking
- Ability to maintain slight knee bend
Also known as
Single Leg Smith Calf Raise, Smith Machine One-Leg Calf Raise, Unilateral Smith Calf Raise
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