Exercise
Smith Machine Calf Raise
Also known as: smith calf raise, smith calves, smith standing calf raise
Smith Machine Calf Raise is a isolation exercise for the calves. Main target: medial gastrocnemius and lateral gastrocnemius. Also works: soleus. Equipment: smith machine.
Muscles worked
How to do it
- Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
- Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
- Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
- Return slowly to the starting position as you breathe in while lowering your heels.
- Repeat for the recommended amount of repetitions.
Similar exercises
Smith Machine Reverse Calf Raises
Smith machine
Tibialis anterior
Smith Machine Seated Calf Raise
Smith machine
Soleus
Alternatives with other equipment
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Donkey Calf Raises
Other
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Cable Single-Leg Calf Raise
Cable
Medial gastrocnemiusLateral gastrocnemius
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