Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Calves
Smith Machine Calf Raise (Toes Out) Instructions
- Position the barbell on the Smith Machine at shoulder height and load the bar with your desired weight.
- Grab a step, calf block, or weight plate and put it below the bar.
- Step up on the block and position the balls of your feet on the edge with your heels hanging off.
- After you adjust your heels, point your toes out so they are angled and facing away from each other.
- Grab the bar with a wide grip. 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.
- Slowly raise your heels as far as you can by pushing through the balls of your feet, contracting your calves.
- Squeeze the calf muscles, and then slowly lower your heels back to the starting position. This is one rep.
- Repeat for desired reps.
Smith Machine Calf Raise (Toes Out) Tips
- The Smith Machine bar should be positioned across the top of your back muscles (not across the back of your neck).
- Use the maximum range of motion by allowing your heels to drop as far as possible and then raise them as high as possible.
- Focus on not allowing your knees to bend.
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