Smith Machine Reverse Calf Raises
Smith Machine Reverse Calf Raises is a resistance exercise - strength exercise involving Tibialis anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Tibialis anterior
- Secondary muscles
- Extensor digitorum longus, Extensor hallucis longus, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Platform
Place a raised platform that securely supports your heels beneath the bar.
- Foot placement
Keep your heels on top and your forefeet unsupported beyond the edge.
- Bar support
Use a light bar on your shoulders as a balance aid.
- Knee position
Keep your knees fixed with a slight bend.
- Forefoot lift
Lift your toes and forefeet toward your shins.
- Top hold
Pause briefly while maintaining heel contact.
- Lower
Lower your forefeet under control.
Key technique points
- Do not confuse this movement with a heel raise.
- Do not let your heels slide off the platform.
- Do not use the bar to add heavy loading.
- Do not pump your knees forward and backward.
- Do not turn your feet inward together.
- Keep dorsiflexion within a small, controlled range.
Common mistakes
Lifting the heels
Plantar flexion is performed instead of working the front of the shin.
Heavy bar
The balance demand increases on the narrow heel support.
Slipping off the platform
The only contact area is lost.
Knee movement
Body movement imitates a change in ankle angle.
Dropping the forefeet quickly
The controlled lengthening phase is cut short.
Curling only the toes
Ankle dorsiflexion remains incomplete.
Frequently asked questions
Smith Machine Reverse Calf Raises: why is “Lifting the heels” a mistake?
Plantar flexion is performed instead of working the front of the shin.
Smith Machine Reverse Calf Raises: why is “Heavy bar” a mistake?
The balance demand increases on the narrow heel support.
Smith Machine Reverse Calf Raises: why is “Slipping off the platform” a mistake?
The only contact area is lost.
Smith Machine Reverse Calf Raises: why is “Knee movement” a mistake?
Body movement imitates a change in ankle angle.
Smith Machine Reverse Calf Raises: why is “Dropping the forefeet quickly” a mistake?
The controlled lengthening phase is cut short.
Smith Machine Reverse Calf Raises: why is “Curling only the toes” a mistake?
Ankle dorsiflexion remains incomplete.
What should I focus on when doing Smith Machine Reverse Calf Raises?
Do not confuse this movement with a heel raise. Do not let your heels slide off the platform. Do not use the bar to add heavy loading. Do not pump your knees forward and backward. Do not turn your feet inward together. Keep dorsiflexion within a small, controlled range.
Related exercises
- Ankle Circles
- Anterior Tibialis-SMR
- Front Barbell Squat To A Bench
- Front Squat (Clean Grip)
- Front Squats With Two Kettlebells
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.