Smith Calf Raise

Muscles worked

Setup

1. Place a weight plate or a sturdy step block directly under the Smith machine bar.
2. Adjust the bar height so it rests across your upper traps, similar to a squat position.
3. Step onto the edge of the platform with the balls of your feet, allowing your heels to hang off the edge.
4. Unrack the bar and stand tall with your feet hip-width apart and a slight bend in your knees.

How to do it

1. Inhale and slowly lower your heels toward the floor until you feel a deep stretch in your calves.
2. Pause for one second at the bottom of the movement to eliminate elastic momentum.
3. Exhale and push explosively through the balls of your feet to raise your heels as high as possible.
4. Squeeze your calves at the peak of the contraction for one second before beginning the next descent.

Form checklist

• Keep your knees slightly unlocked but do not use them to 'bounce' the weight up.
• Ensure the balls of your feet are centered on the platform to prevent slipping.
• Maintain a neutral spine and upright torso throughout the entire set.
• Focus on a full range of motion, reaching both the maximum stretch and maximum contraction.

Pro tips

• Focus your pressure through the big toe rather than the outer toes to better engage the medial head of the gastrocnemius.
• Use a slow 3-second eccentric (lowering) phase to maximize muscle fiber recruitment and tendon health.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and correct strength imbalances.
• Incorporate '1.5 reps' by performing a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the smith calf raise work?

The smith calf raise primarily targets the calves, and also works the quadriceps as secondary muscles.

What equipment do you need for the smith calf raise?

The smith calf raise uses smith machine.

Is the smith calf raise good for beginners?

Yes. The smith calf raise is a beginner-friendly movement and a strong foundation to build on.

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