Smith Machine Calf Raise

How to do it

1. Place a low step under the smith machine bar and set the bar at upper chest height.
2. Step under the bar, rest it on your upper back and stand with the balls of your feet on the step, heels off.
3. Unrack the bar by turning it and stand tall with straight knees.
4. Lower the heels into a stretch, then rise onto the toes as high as you can.
5. Pause at the top, lower slowly and rack the bar after the set.

Tips

• Set the safety stops just below the bottom position.
• Keep the feet directly under the bar so the rails do not push you forward or back.

Common mistakes

• Bending the knees to drive the bar up.
• Standing with the feet in front of the bar.
• Bouncing out of the stretch.

Muscles worked by the Smith Machine Calf Raise

• Calves (gastrocnemius) Primary56%
• Calves (soleus) Primary36%
• Tibialis anterior Stabilizer4%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.

Smith Machine Calf Raise alternatives

Same equipment

• Smith Machine Donkey Calf RaiseSmith machine
• Smith Machine Single Leg Calf RaiseSmith machine

Different equipment

• Band Calf RaiseResistance band
• Cable Calf RaiseCable
• Calf RaiseMachine

No equipment

• Bodyweight Calf RaiseBodyweight

Make it harder

• Cable Calf RaiseCable
• Calf RaiseMachine
• Rotary Calf MachineMachine
• Standing Calf Raise MachineMachine

Similar exercises

• Donkey Calf RaiseMachine
• Hack Squat Calf RaiseMachine

Frequently asked questions

What muscles does the Smith Machine Calf Raise work?

Mainly the calves (gastrocnemius) and calves (soleus).

Is the Smith Machine Calf Raise good for beginners?

Yes. The Smith Machine Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Smith Machine Calf Raise?

For example the Band Calf Raise, Cable Calf Raise and Calf Raise. They train mostly the same muscles, some with different equipment.

How do you make the Smith Machine Calf Raise harder?

Add weight or reps, or move on to the Cable Calf Raise and Calf Raise.

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