Smith Machine Calf RaiseMuscles Worked
The Smith machine calf raise works your calves, mainly the gastrocnemius since your knees stay straight, with the soleus assisting. The fixed bar path takes care of balance, so you can focus on a deep stretch and a full rise even without a calf raise machine.
PrimaryCalves
- Equipment
- Machine
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Put a sturdy step or stacked plates under the Smith bar and set the bar at upper back height.
- Stand on the step with only the front of each foot on its edge, heels hanging off, and the bar across your upper back.
- Grip the bar, stand up and twist it off the hooks, keeping your knees straight but not locked.
- Lower your heels slowly below the step until your calves are fully stretched.
- Press through the balls of your feet to rise as high as possible, pause, then lower back down.
- Twist the bar back onto the hooks when the set is done.
Form tips
- Make sure the step is stable and can't slide before you load the bar.
- Set the safety stops a few inches below your lowest position in case you lose your footing.
- Keep your torso tall; leaning forward cuts the range short.
Why it made the list
No. 3 of 11
Best Calf Exercises
Standing calf raise without a dedicated machine. Bar on shoulders, toes on a block. Available in any gym with a Smith machine.
More calf exercises
See it on your own body map
Log your Smith Machine Calf Raise sets in KasMaker and watch your calves fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
