Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Calves
Smith Machine Calf Raise Overview
The Smith Machine Calf Raise is an exercise that targets the calf muscles, specifically the gastrocnemius and soleus. It's a good alternative if your gym does not have a standing calf raise machine.
This exercise improves calf strength, muscle endurance, and overall lower leg aesthetics.
Smith Machine Calf Raise Instructions
- Position the barbell on the Smith Machine at shoulder height and load the bar with your desired weight.
- Grab a step, calf block, or weight plate and put it below the bar.
- Step up on the block and position the balls of your feet on the edge with your heels hanging off.
- Grab the bar with a wide grip. Push up to take the weight off the rack and slowly let your heels drop down as far as possible. This is the starting position.
- Slowly raise your heels as far as you can by pushing through the balls of your feet, contracting your calves.
- Squeeze the calf muscles, and then slowly lower your heels back to the starting position. This is one rep.
- Repeat for desired reps.
Smith Machine Calf Raise Tips
- The Smith Machine bar should be positioned across the top of your back muscles (not across the back of your neck).
- Use the maximum range of motion by allowing your heels to drop as far as possible and then raise them as high as possible.
- Focus on not allowing your knees to bend.
4 Comments
Grow those muscles!!!
any alternnatives to this? i can't do this becaue of my back problems
come home, i will teach you
Grow some muscles.