Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

Smith Machine One Leg Calf Raise Instructions

  1. Set the bar on the smith machine to around shoulder height and rack up the weight you want to use.
  2. Grab a step or calf block and put it below the bar.
  3. Step up on the block and position your left foot in the center of the block with the ball of your foot on the edge.
  4. Hook your right foot around your left.
  5. Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck).
  6. Push up to take the weight off the rack and slowly let your heel drop down as far as possible. This is the starting position.
  7. Slowly raise your left heel as far as you can off the floor.
  8. Squeeze the calf muscle, and then slowly lower your heel back to the starting position.
  9. Repeat for desired reps, and then repeat for the right leg.

Exercise Tips:

  • As a general rule, always work the weakest side of your body first. For most people, this is their left.
  • Use the longest range of motion possible by raising and lowering your heel as far as possible.
  • Squeeze the calf muscle and hold for a count of 2-3 at the top for the movement to add some extra intensity.