How to Do Smith Machine Calf Raises
A beginner-friendly lower body exercise that primarily targets the calves while offering added stability to safely build lower leg strength, improve ankle mobility, and enhance overall balance.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Weight PlateCorrect Form
1. Stand under the Smith machine bar, positioning it across your upper back.
2. Place the balls of your feet on a weight plate, with your heels hanging off the edge.
3. Engage your core, keep your chest up, and unlock the bar from the safety catches.
4. Push through the balls of your feet to raise your heels as high as possible.
5. Slowly lower your heels back down, feeling a stretch in your calves.
2. Place the balls of your feet on a weight plate, with your heels hanging off the edge.
3. Engage your core, keep your chest up, and unlock the bar from the safety catches.
4. Push through the balls of your feet to raise your heels as high as possible.
5. Slowly lower your heels back down, feeling a stretch in your calves.
Common Mistakes
Avoid bouncing or using momentum; perform the movement slowly and with control.
Pro Tips
1. Keep your weight evenly distributed on the balls of your feet.
2. Focus on a full range of motion, lifting your heels high and lowering them fully for maximum calf engagement.
2. Focus on a full range of motion, lifting your heels high and lowering them fully for maximum calf engagement.
