Calf raises performed using a Smith Machine for resistance and stability.
- +Stable way to perform calf raises
- +Adjustable weight
- +Can target calves effectively
- –Limited natural movement
- –Can be replicated with simpler equipment
This exercise targets:
–
Calves
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a step or plate under the bar; stand with balls of feet on the edge for full stretch
- Position the Smith bar on your upper traps; feet hip- to shoulder-width, toes forward
- Unlock the bar; keep knees soft (slight bend), core braced, chest tall
- Drive through the big toe and ball of foot to raise your heels as high as possible
- Pause 1–2 seconds at the top; squeeze calves
- Lower slowly until heels drop below the step; feel a controlled stretch
- Keep reps smooth—no bouncing; maintain straight ankles and stacked hips
- Breathe out on the way up, in on the way down; set safeties and start light