Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Calves

Calves Muscle Anatomy Diagram

Smith Machine Calf Raise Instructions

The smith machine is a good alternative if your gym does not have a standing calf raise machine.

  1. Set the bar on the smith machine to around shoulder height and rack up the weight you want to use.
  2. Grab a step, calf block, or weight plate and put it below the bar.
  3. Step up on the block and position the balls of your feet on the edge.
  4. Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck).
  5. Push up to take the weight off the rack and slowly let your heels drop down as far as possible. This is the starting position.
  6. Slowly raise your heels as far as you can off the floor.
  7. Squeeze the calf muscles, and then slowly lower your heels back to the starting position.
  8. Repeat for desired reps.

​Exercise Tips:

  • Don't let your heels touch the floor throughout the set.
  • The balls of your feet should be right on the edge of the block. Do not allow them to come forward as it makes the exercise less challenging.
  • Use the maximum range of motion by allowing your heels to drop as far as possible and then raising them as high as possible.
  • Focus on not allowing your knees to bend.
4 Comments
Avery
Posted on: Wed, 09/23/2020 - 16:28

Grow those muscles!!!

elizabeth
Posted on: Mon, 09/08/2014 - 15:49

any alternnatives to this? i can't do this becaue of my back problems

maxime
Posted on: Thu, 11/13/2014 - 09:41

come home, i will teach you

Avery
Posted on: Wed, 09/23/2020 - 16:29

Grow some muscles.

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