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Smith Machine Calf Raise

Smith Machine Calf Raise is a beginner isolation machine exercise that mainly works your calves.

💪 Calves🏋️ Machine📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Smith Machine Calf Raise: starting position
Starting position
Smith Machine Calf Raise: end position
End position

How to do the smith machine calf raise

  1. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  2. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  3. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  4. Return slowly to the starting position as you breathe in while lowering your heels.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Calves

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Smith Machine Calf Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Calf PressMachine · BeginnerBarbell Seated Calf RaiseBarbell · BeginnerStanding Dumbbell Calf RaiseDumbbell · IntermediateDonkey Calf RaisesOther · IntermediateCalf Raises - With BandsBand · BeginnerStanding Calf RaiseMachine · Beginner

FAQ

What muscles does the smith machine calf raise work?

It mainly works your calves.

How many sets and reps of smith machine calf raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the smith machine calf raise good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More calves exercises →