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Smith Machine Calf Raise 8s · no sound

Smith Machine Calf Raise

A loaded standing calf raise performed under a Smith machine bar with the heels free to drop.

Primary muscle
Calves
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the Smith bar just below shoulder height and place a block under it.
  2. Step under the bar so it rests across your upper back, not on your neck.
  3. Put the balls of your feet on the block with your heels hanging free.
  4. Unrack the bar and straighten your knees, keeping them straight for the set.
  5. Let your heels drop until you feel a full calf stretch.
  6. Press up onto the balls of your feet, pause, and lower under control.

Common mistakes

  • Bending the knees to help the press, which turns it into a partial quarter squat.
  • Resting the bar on the neck instead of the upper back, which is uncomfortable and unstable.
  • Cutting the bottom range short, so the calf never reaches a loaded stretch.
  • Rushing the reps and bouncing the heels, which shifts work onto the tendon.

Muscles worked

Primary
Calves

Same movement, other equipment

Banded Eccentric Tibialis Raise Beginner Banded Eccentric Tibialis Raise Calves Resistance band Bent-Knee Soleus Raise Beginner Bent-Knee Soleus Raise Calves Bodyweight Bodyweight Donkey Calf Raise Beginner Bodyweight Donkey Calf Raise Calves Bodyweight Dumbbell Single Leg Calf Raise Beginner Dumbbell Single Leg Calf Raise Calves Dumbbell

Plans that include the Smith Machine Calf Raise

Muscular Endurance Split
Muscular Endurance Split
Days a week
4× a week
Session
~55 min
Level
Intermediate
Equipment
Gym
 Power Pump Upper / Lower
Power Pump Upper / Lower
Days a week
4× a week
Session
~75 min
Level
Advanced
Equipment
Gym
 Upper / Lower Hypertrophy
Upper / Lower Hypertrophy
Days a week
4× a week
Session
~60 min
Level
Intermediate
Equipment
Gym

Similar exercises

Calf Press Beginner Calf Press Calves Machine Leg Press Calf Raise Beginner Leg Press Calf Raise Calves Machine Standing Calf Raise (Machine) Beginner Standing Calf Raise (Machine) Calves Machine Long Run Intermediate Long Run Calves Machine Tempo Run Intermediate Tempo Run Calves Machine

Good to know

What muscles does the Smith Machine Calf Raise work?
Mainly the calves.
What equipment do you need for the Smith Machine Calf Raise?
It uses a machine. Without it, the Banded Eccentric Tibialis Raise and the Bent-Knee Soleus Raise train the same muscles the same way.
Is the Smith Machine Calf Raise good for beginners?
GymVim rates it beginner.

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