Smith Reverse Calf Raises

Muscles worked

Setup

1. Set the Smith machine bar to a height that rests comfortably across your upper traps.
2. Place a weight plate or a small block on the floor directly under the bar.
3. Stand with your heels firmly on the edge of the plate and your toes hanging off the front toward the floor.
4. Unhook the bar and stand tall with a shoulder-width stance and a tight core.

How to do it

1. Exhale as you pull your toes and the balls of your feet upward toward your shins as high as possible.
2. Hold the peak contraction for one second, squeezing the muscles on the front of your lower legs.
3. Inhale as you slowly lower your toes back down until they reach the floor or full extension.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your knees straight but not locked out to isolate the tibialis anterior.
• Maintain a neutral spine and avoid leaning forward or backward as you lift.
• Ensure your heels remain glued to the plate throughout the entire set.
• Avoid using momentum or 'bouncing' at the bottom of the movement.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your toes to your shins.
• Perform this exercise with a higher rep range (15-20) as the tibialis anterior responds well to metabolic stress.

Make it harder

• Increase the height of the heel elevation to allow for a greater range of motion and a deeper stretch at the bottom.
• Implement a 4-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the smith reverse calf raises work?

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

What equipment do you need for the smith reverse calf raises?

The smith reverse calf raises uses smith machine.

Is the smith reverse calf raises good for beginners?

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

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