Smith Seated Calf Raise

Muscles worked

Setup

1. Place a flat bench perpendicular to the Smith machine and a calf block or weight plate on the floor in front of it.
2. Sit on the edge of the bench and place the balls of your feet on the edge of the block, allowing your heels to hang off.
3. Lower the Smith machine bar so it rests across your lower thighs, just above your knees, using a bar pad or towel for comfort.
4. Disengage the safety hooks by pushing up slightly with your toes and rotating the bar to clear the pins.

How to do it

1. Inhale as you slowly lower your heels toward the floor as far as possible to feel a deep stretch in your calves.
2. Exhale and push through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top.
3. Hold the peak contraction for one second at the top of the movement.
4. Lower the weight under control using a 2-second eccentric tempo to return to the starting stretch.

Form checklist

• Keep your torso upright and core engaged to stabilize the weight.
• Ensure the balls of your feet remain firmly planted on the block throughout the set.
• Avoid bouncing at the bottom; use a controlled, deliberate tempo.
• Move through the maximum possible range of motion in both directions.

Pro tips

• Focus on pushing through the big toe to ensure maximum activation and prevent the ankles from rolling outward.
• Pause for 2 seconds at the bottom stretch to eliminate the stretch reflex and force the muscle to do the work.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and fix strength imbalances.
• Add 10-15 partial 'pulse' reps at the bottom of the range after completing your full-range set.

Frequently asked

What muscles does the smith seated calf raise work?

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

What equipment do you need for the smith seated calf raise?

The smith seated calf raise uses smith machine.

Is the smith seated calf raise good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques