Smith One Leg Floor Calf Raise

Muscles worked

Setup

1. Position a weight plate or calf block on the floor directly underneath the Smith machine bar.
2. Set the bar to a height where it rests comfortably across your upper traps when standing on the plate.
3. Place the ball of your working foot on the edge of the plate and unrack the bar.
4. Lift your non-working leg off the floor, either bending the knee or hooking the foot behind your working ankle.

How to do it

1. Lower your heel toward the floor in a controlled manner until you feel a deep stretch in your calf, inhaling as you descend.
2. Drive through the ball of your foot to raise your heel as high as possible, exhaling on the way up.
3. Hold the peak contraction for one second at the top of the movement.
4. Lower the weight using a 3-second eccentric tempo to return to the starting stretch.

Form checklist

• Keep the working knee slightly soft but mostly straight to emphasize the gastrocnemius.
• Ensure your hips and shoulders remain square and do not tilt toward the working side.
• Maintain a vertical line of travel; do not let the bar drift forward or backward.
• Focus on a full range of motion, from a maximum stretch to a maximum contraction.

Pro tips

• Pause for 2 seconds at the bottom of the rep to dissipate elastic energy from the Achilles tendon, forcing the muscle to do more work.
• Press primarily through the ball of your foot and big toe to ensure the medial head of the calf is fully engaged.

Make it harder

• Perform '1.5 reps' by going all the way up, halfway down, back up, and then all the way down for a single repetition.
• Implement a 5-second slow eccentric (lowering phase) to increase time under tension.

Frequently asked

What muscles does the smith one leg floor calf raise work?

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

What equipment do you need for the smith one leg floor calf raise?

The smith one leg floor calf raise uses smith machine.

Is the smith one leg floor calf raise good for beginners?

The smith one leg floor calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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