Smith Machine Calf Raise

CalvesMachineBeginnerIsolation

Smith Machine Calf Raise — start position — START

Smith Machine Calf Raise — finish position — FINISH

How to do it

01Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
02Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
03Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
04Return slowly to the starting position as you breathe in while lowering your heels.
05Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With other

Donkey Calf Raises

With machine

Seated Calf Raise Standing Calf Raises Calf Press

With barbell

Barbell Seated Calf Raise Rocking Standing Calf Raise

With dumbbell

Calf Raise On A Dumbbell Dumbbell Seated One-Leg Calf Raise

With bands

Calf Raises - With Bands

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