About this exercise
The Smith machine calf raise is an effective exercise for targeting the calf muscles, specifically the gastrocnemius and soleus, helping to build lower leg strength and muscle definition.
Smith Machine Calf Raise
Step by step instructions, muscle activation and variants for the Smith Machine Calf Raise.
EasyCalves
How to Perform
- Get into position under the bar of the Smith machine with the bar resting on your shoulders, just below your neck.
- Place the balls of your feet on a sturdy platform or weight plate, with your heels hanging off the edge.
- Keep your legs straight but not locked, and engage your core for stability.
- Raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement.
- Slowly lower your heels back to the starting position, feeling a stretch in your calves.
- Repeat the movement, maintaining control and proper form throughout.
Muscle Activation
Primary
Calves
About the Smith Machine Calf Raise
The Smith Machine Calf Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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