Smith Machine Calf Raise
Smith Machine Calf Raise is a resistance exercise - strength exercise involving Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius, Soleus
- Secondary muscles
- Plantar foot muscles, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Platform
Place a wide, nonslip block beneath the bar.
- Foot support
Place your forefeet on the block with your heels unsupported.
- Bar placement
Position the muscles at the back of your shoulders beneath the bar.
- Unrack
Stand upright and release the hooks.
- Raise
Maintain your knee angle as you lift your heels.
- Top hold
Stay balanced along the rails and squeeze your calves.
- Lower
Lower your heels under control and secure the bar when finished.
Key technique points
- Do not slide forward until only your toes are on the block.
- Do not bounce the bar by bending your knees.
- Do not force the bar forward and backward on the rails.
- Do not turn your heels sideways.
- Keep shoulder contact even.
- Do not step off the block before engaging the hooks.
Common mistakes
Sliding block
The forefoot support shifts under load.
Knee drive
The calf raise turns into a small squat.
Standing too close to the edge
The forefoot can slip off the platform.
Ankle tilting sideways
The load shifts onto the edge of the foot.
Hard lowering
The bottom of the range is reached without control.
Leaving without racking
Shoulder support is removed before the bar is secured.
Frequently asked questions
Smith Machine Calf Raise: why is “Sliding block” a mistake?
The forefoot support shifts under load.
Smith Machine Calf Raise: why is “Knee drive” a mistake?
The calf raise turns into a small squat.
Smith Machine Calf Raise: why is “Standing too close to the edge” a mistake?
The forefoot can slip off the platform.
Smith Machine Calf Raise: why is “Ankle tilting sideways” a mistake?
The load shifts onto the edge of the foot.
Smith Machine Calf Raise: why is “Hard lowering” a mistake?
The bottom of the range is reached without control.
Smith Machine Calf Raise: why is “Leaving without racking” a mistake?
Shoulder support is removed before the bar is secured.
What should I focus on when doing Smith Machine Calf Raise?
Do not slide forward until only your toes are on the block. Do not bounce the bar by bending your knees. Do not force the bar forward and backward on the rails. Do not turn your heels sideways. Keep shoulder contact even. Do not step off the block before engaging the hooks.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.