smith-machine-calf-raise
Position a block or weight plate under your feet for a greater range of motion, placing the balls of your feet on it. Stand under the Smith machine bar, placing it across your upper traps, and unlock the safety catches.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- gastrocnemius
- soleus
Target muscles
- legs
How to perform
- 1
Position a block or weight plate under your feet for a greater range of motion, placing the balls of your feet on it.
- 2
Stand under the Smith machine bar, placing it across your upper traps, and unlock the safety catches.
- 3
Lower your heels slowly below the level of the block, feeling a deep stretch in your calves.
- 4
Push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the peak.
- 5
Hold the peak contraction briefly, then slowly lower your heels back down to the stretched position.
- 6
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
