Smith Machine Calf Raise

The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body portion of a workout.

Benefits

  1. Adds size and shape to calves
  2. Easier to overload on a Smith machine than with a barbell
  3. The bar moves on a track making it easier to get into position and control
9.2
Average

Smith Machine Calf Raise Images

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Smith Machine Calf Raise Instructions

Smith Machine Calf Raise muscle diagram
  1. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  2. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  3. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  4. Return slowly to the starting position as you breathe in while lowering your heels.
  5. Repeat for the recommended amount of repetitions.

Alternative Exercises for Smith Machine Calf Raise

Standing Calf Raises thumbnail image Standing Calf Raises thumbnail image

Standing Calf Raises

Muscle Targeted: Calves
Equipment Type: Machine
9
Average
Standing barbell calf raise thumbnail image Standing barbell calf raise thumbnail image

Standing barbell calf raise

Muscle Targeted: Calves
Equipment Type: Barbell
8.2
Average