Calves · Smith machine

Smith Machine Calf Raise

The Smith machine calf raise is an isolation exercise designed to build the gastrocnemius and soleus muscles using a stabilized vertical bar path. It is suitable for lifters of all levels and typically fits into the latter part of a lower-body workout.

Muscles: Calves
Equipment: Smith machine
Type: Strength
Animation: Men and women

How to do it

Position yourself under the Smith machine bar with it resting on your upper back.
Stand on a raised platform with the balls of your feet on the edge.
Unrack the bar and keep your core engaged.
Raise your heels as high as possible by contracting your calf muscles.
Slowly lower your heels below the platform level for a full stretch.

Common mistakes

Bouncing out of the bottom position relies on the Achilles tendon's elastic recoil rather than active calf contraction, reducing the training stimulus.
Bending the knees during the upward phase turns the lift into a partial squat and shifts tension away from the calves.
Cutting the range of motion short prevents the calves from fully stretching at the bottom and contracting at the peak.

Tips

Pause for a full second at both the deepest stretch and the peak contraction to eliminate momentum.
Keep the knees softly extended and locked in that position throughout the entire set.
Place the balls of your feet firmly on the edge of the block so your heels can travel freely below platform level.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with 60 to 90 seconds of rest between sets to target the endurance-oriented fibers of the lower leg.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Does this exercise target the gastrocnemius or the soleus more?

Because the knees remain straight, the exercise primarily targets the gastrocnemius, while the underlying soleus acts as an active synergist.

What should you do if the heavy bar causes shoulder or neck discomfort?

Use a barbell pad or a rolled towel around the bar, and make sure the weight rests across the upper traps rather than pressing into the cervical spine.

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