How to Do Smith Machine Seated Calf Raises
A beginner-friendly lower body exercise that primarily targets the calves while using machine support to build strength, improve ankle stability, and enhance lower leg endurance.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
BenchCorrect Form
1. Sit on a bench with your knees bent under the Smith machine bar.
2. Position the bar across your thighs, just above your knees.
3. Place the balls of your feet on a weight plate, with your heels hanging off the edge.
4. Press through the balls of your feet to lift your heels as high as possible.
5. Slowly lower your heels back down below the level of the plate.
2. Position the bar across your thighs, just above your knees.
3. Place the balls of your feet on a weight plate, with your heels hanging off the edge.
4. Press through the balls of your feet to lift your heels as high as possible.
5. Slowly lower your heels back down below the level of the plate.
Common Mistakes
Avoid jerky motions; execute the movement steadily and with control.
Pro Tips
1. Focus on a full range of motion, lifting your heels high and lowering them fully for maximum calf engagement.
2. Hold the top position briefly to further challenge your calves.
2. Hold the top position briefly to further challenge your calves.
