Smith Machine Calf Raise

CalvesSmith machine

The Smith machine calf raise isolates the gastrocnemius and soleus muscles. Using the Smith machine provides stability, allowing you to load your calves heavily and safely.

How to do it

1Place a block or step platform under the bar and step onto the edge with the balls of your feet.

2Rest the bar across your upper traps, unhook the safety latches, and stand fully tall.

3Lower your heels as far as possible to get a deep stretch through your calves.

4Drive up onto your toes as high as you can, squeezing at the top for one second.

Common mistakes

Bouncing rapidly and using momentum takes tension off the calf muscles.

Working through a partial range of motion stops the calves from fully stretching and contracting.

Bending your knees during the raise shifts the work to your quads.

Breathing

Inhale as you lower your heels down, and exhale as you press up onto your toes.

Make it harder or easier

To make it easier, perform the movement flat on the floor without a platform; to make it harder, pause for two seconds at both the top and bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.