Machines · Isolation
Smith machine calf raise
Smith machine calf raise mainly works your calves.
Step by step
- Rest the bar on your shoulders, balls of feet on the block.
- Rise as high as you can on your toes.
- Squeeze, then lower your heels slowly below the block.
What you should feel
A stretch and burn in your calves; your lower back and ankles should not feel strained.
Common mistake
Leaning forward and shortening the movement; stand tall and go through the full range.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Machines
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing barbell calf raiseCalves
Barbell seated calf raiseCalves
Standing dumbbell calf raiseCalves
Seated single-leg dumbbell calf raiseCalves
Band calf raiseCalvesBody weightSingle-leg calf raiseCalvesQuestions
What muscles does the smith machine calf raise work?
Smith machine calf raise mainly works your calves.
Can I do the smith machine calf raise at home?
Not easily, it needs this: machines. At home, try instead: standing dumbbell calf raise, seated single-leg dumbbell calf raise, and band calf raise.
How many sets and reps of the smith machine calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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