Smith Machine Calf Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Place the balls of your feet on the edge of the calf block and position the barbell across your upper traps.
• Lower your heels slowly below the level of the block until you feel a deep stretch in your calves.
• Push through the balls of your feet to raise your heels as high as possible, contracting the calf muscles.
• Hold the peak contraction at the top for one second before slowly lowering to the starting position.

Common mistakes

• Lifters bounce out of the bottom position using tendon elasticity instead of active muscle contraction.
• The range of motion is restricted by not lowering the heels fully or not reaching a complete lockout at the top.
• The knees bend excessively during the movement, which shifts the emphasis away from the calf muscles.

Frequently asked questions

Should my knees be locked or slightly bent during this exercise?

Keep your knees locked but not hyperextended to maximize the tension on the gastrocnemius muscle.

Is a calf block necessary when using the Smith machine?

Yes, using a block elevates your feet, which allows for a full range of motion and a complete stretch at the bottom.

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