Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Calves
One-Leg Smith Machine Calf Raise Instructions
- Set the bar on the Smith Machine to around shoulder height and rack up the weight you want to use.
- Grab a step or calf block and put it below the bar.
- Step up on the block and position one foot in the center of the block with the ball of your foot on the edge.
- Hook your alternate foot around your working foot.
- 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).
- Push up to take the weight off the rack and slowly let your heel drop down as far as possible. This is the starting position.
- Slowly raise your heel as far as you can off the floor.
- Squeeze the calf muscle, and then slowly lower your heel back to the starting position.
- Repeat for desired reps, and then repeat for the right leg.
One-Leg Smith Machine Calf Raise Tips
- As a general rule, always work the weakest side of your body first. For most people, this is their left.
- Use the longest range of motion possible by raising and lowering your heel as far as possible.
- Squeeze the calf muscle and hold for a count of 2-3 at the top for the movement to add some extra intensity.
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