Calves
Smith Machine Seated Calf Raise
The Smith Machine Seated Calf Raise is a strength exercise in a Smith machine for your calves. Share of the load in the Zulta muscle model: calves (soleus) 64% and calves (gastrocnemius) 32%.
How to do it
- Place a flat bench inside the smith machine and a low step in front of it.
- Sit with the balls of your feet on the step and set the bar so it rests on a pad across the thighs, just above the knees.
- Unrack the bar and let the heels drop into a stretch.
- Push through the balls of the feet to raise the heels as high as you can.
- Pause, lower slowly and rack the bar after the set.
Tips
- Use a thick pad on the bar so it sits comfortably on the thighs.
- Keep the knees at about 90 degrees for the whole set.
Common mistakes
- Pushing the bar up with the hands.
- Letting the bar sit on the kneecaps.
- Short, bouncy reps.
Muscles worked by the Smith Machine Seated Calf Raise
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.
A bent knee takes gastrocnemius off tension, so soleus works. 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 Seated Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Hack Squat Calf Raise
- Single Leg Calf Raise
- Single Leg Dumbbell Calf Raise
- Single Leg Standing Calf Raise Machine
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Seated Calf Raise work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Smith Machine Seated Calf Raise good for beginners?
Yes. The Smith Machine Seated 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 Seated Calf Raise?
For example the Barbell Seated Calf Raise, Seated Calf Raise and Seated Dumbbell Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Seated Calf Raise harder?
Add weight or reps, or move on to the Hack Squat Calf Raise and Single Leg Calf Raise.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.