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Smith Machine Calf Raise: starting position Smith Machine Calf Raise: end position

Plantar Flexion · Calves (gastrocnemius & soleus)

Smith Machine Calf Raise

A plantar flexion exercise that works the calves (gastrocnemius & soleus). Beginner level, using machine.

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Muscles worked

Gastrocnemius.

Setup and loading

Bar at shoulder height.

How to do the smith machine calf raise step by step

  1. Place a plate under the bar and stand on it with the balls of your feet.
  2. Bar across your shoulders.
  3. Rise onto your toes and lower slowly.

Form cues

  • Full range of motion
  • Knees almost straight

Common mistakes

  • Bouncing
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingRunningTriathlonBasketballVolleyball

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