Calves
Smith Machine Single Leg Calf Raise
The Smith Machine Single Leg Calf Raise is a strength exercise in a Smith machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 54% and calves (soleus) 35%.
How to do it
- Place a low step under the smith machine bar and set the bar at upper chest height.
- Step under the bar with it on your upper back and put the ball of the working foot on the step, heel off.
- Lift the other foot behind you, unrack the bar and stand tall.
- Lower the heel into a stretch, then rise onto the toes as high as you can.
- Pause, lower slowly, rack the bar and switch legs.
Tips
- Center the working foot directly under the bar.
- The rails give balance, so focus on a full range.
Common mistakes
- Tapping the free foot down between reps.
- Bending the working knee.
- Letting the ankle roll outward at the top.
Muscles worked by the Smith Machine Single Leg 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.
One leg at a time. 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 Single Leg Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Single Leg Calf Raise
- Single Leg Dumbbell Calf Raise
- Single Leg Standing Calf Raise Machine
- Cable Calf Raise
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Single Leg Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Smith Machine Single Leg Calf Raise good for beginners?
Yes. The Smith Machine Single Leg 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 Single Leg Calf Raise?
For example the Single Leg Calf Raise, Single Leg Dumbbell Calf Raise and Single Leg Standing Calf Raise Machine. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Single Leg Calf Raise harder?
Add weight or reps, or move on to the Single Leg Calf Raise and Single Leg Dumbbell 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.